Strength
Back Squat 4x3
Every 2:00 × 4 sets
3 Back Squats @ 75%
WOD
"Thin Blue Line"
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge 50#/35#
Max Rounds
10 Ring Rows
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
WOD
"Soldiers and Sailors"
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
*Score is C&J Weight
Strength
Deadlift 4x3
Every 2:00 × 4 sets
3 Deadlifts @ 75%
WOD
"Engine Company"
4 Sets For Time:
20 Wall Balls 20#/14#
10 Box Jump Overs 24"/20"
10 Wall Balls 20#/14#
5 Box Jump Overs 24"/20"
-rest 2:00 between sets-
WOD
"Regularly Learn and Play New Sports"
Teams of 2
4 Rounds For Time:
1000/850m Row
10 Power Cleans 185#/125# (split between partners)
100ft Dumbbell Farmer Carry (70s/50s) (each)
