Warm up
400 m run
20 lunges, 25 med ball sit ups
Str- Back squat
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)
Wod
2 front squats 155/105
2 pull ups
4 front squats
4 pull ups
6 FS
6 PU,8-8,10-10……..Ext
10 min AMRAP
Warm up
400 m run
20 lunges, 25 med ball sit ups
Str- Back squat
5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%)
Wod
2 front squats 155/105
2 pull ups
4 front squats
4 pull ups
6 FS
6 PU,8-8,10-10……..Ext
10 min AMRAP