Dscn2813

WODs

Warm Up:

EMOM 8min: --Odd 10 PVC/band GM 10 PVC/band pass through --Even 5 PVC/band OHS 20 band pull aparts 1 Round Berg Warm up with PVC 1 round with Bar

Front Squat 7-7-7

Front Squat 7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets.

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CrossFit:

4 RFT: Deadlifts, Hang Power Snatches, Overhead Squats and Rope Climbs

4 rounds for time of: 12 Deadlifts, 135/95 lbs 9 Hang Power Snatches, 135/95 lbs 6 Overhead Squats, 135/95 lbs 3 Rope Climbs

--Goal: Sub 14-16 min

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Aerobic Capacity:

Every 1 min for 20 mins: Assault Bike Calories

15/10 Assault Bike Calories Every 1 min for 20 mins.

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