Wednesday 9/9

Fitness-

A. Back Squat x 2.2.2 x 3 sets rest 20 sec, 2 min rest.; off feel, try 5% heavier than last week

B. Build to a tough single rep Strict Press in 6 mins

WOD

4 Rounds

15 box Jumps w/ step down (24/20)

400 m Run

Post WOD Core-

Tabata Tuck Ups

Performance-

A. Back Squat x 2.2.2 x 3 sets rest 20 sec rest 2 min @ 80%

B. Build to 1 Rep Max Strict Press in 6 mins

WOD

4 Rounds

15 Box Jumps (36"/28" use plates to raise box height)

400 m Run

Post WOD Core

Tabata V ups

Zone-

A. EMOM x 12 min

Even - 8 goblet squats 

Odd - 5 DB Strict Press

WOD

12 Min AMRAP

12 box jumps or step ups

200 m Run

Post WOD Core

Tabata ab mat sit ups