9
Sep
Wednesday
SKILL
10 min AMRAP of:
:45 sec NO LEGS rowing
20 Superman Rolls or :30 sec Superman hold
12 Tempo OHS @ 3311 (pvc)
STRENGTH
Back Squats
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 70%
Working Sets
5-5-5-5 @ 75%
**Perform 8 Glute & Ham Raises (partnered)
(22 min cap)
WOD
With a 12 min running clock perform:
1 min of Max Cluster (95/65)(75/55-45)
1 min of Max Burpees
2 min of Max Clusters
2 min of Max Burpess Over Barbell
3 min of Max Clusters
3 min of Max Burpee Box Jump