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Yessss TGIF!!!

17
Oct

Yessss TGIF!!!

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SKILL

 

3 Rounds of :

 

40 Double Unders or 20 Attempts

:30 sec Bar Hanging L-Sit Hold

5-8 HSPU or Box Progression

 

STRENGTH

 

Back Squats

 

5 @75%

3@85%

1@90%

4-4-4 @ 85-90%

 

(20 min cap)

 

WOD

 

AMRAP in 12 min

 

10 Deficit Push Ups (use 45#/25# plates)

15 Wall Ball

20 Russian KBS  (53/35)