30
Mar
Wednesday
SKILL
EMOM 9 min
Min 1 = :45 sec Row
Min 2 = :45 sec Plank Hold
Min 3 = :45 sec Bent Over Flys (5# or 2.5# plates)
STRENGTH
Back Squats
Every :90 sec
5 @ 40%
5 @ 50%
5 @ 60%
Every 2 min
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
15 min AMRAP
40 DU’s or :45 sec of Single Unders
30 AB Mat Sit Ups
20 Plate OH Reverse Lunges
3 Wall Climbs