Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.
WOD
"Hot Mess"
2 Rounds For Time:
25 Overhead Squats 115#/85#
35/25 Calorie Assault Bike
WOD
"Dead & Company"
In teams of 2 For Time:
Buy-In: 1 Mile Run
22-16-10:
Deadlifts 225#/155#
Box Jump Overs 24"/20"
Toes to Bar
Cash-Out: 1 Mile Run
*runs are done together. Inside work is broken up however you see fit. Only one person working at a time inside.
Strength
Box Squats
On the Minute x 7:
2 Box Squats
WOD
"Toon Squad"
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs 20#/14#
2 Minute Burpees
WOD
"Slam Dunk"
AMRAP 15:
200 Meter Run
15 V-Ups
3 Rope Climbs
