Wednesday 2/24

Fitness -

A. Back Squat x 4 x 4, start at 75% and increase each set. 2 min rest between sets

WOD

For Time

3 Rounds

10 Jumping Pull ups or Pull ups

10 Front Squat (115/65)

10 S2O (115/65)

Immediatly into 

15-12-9

KB Swings (54/35)

Burpees to 6" target

Performance -

A. Back Squat x 4 x 4, start @ 80% and build each set. 2 min rest between each set

WOD

For Time

10 CTB Pull ups

10 Front Squats (155/100)

10 S2O (155/100)

Immediatly into

15-12-9

KB Swings (70/53)

Burpees to 6" target

Zone-

A1. Bulgarian split squats x 10 each leg x4 sets

A2. Wall sit x 1 min x 4 sets

* hands out front, back flat against wall, legs held at parallel 

WOD

For Time 

3 Rounds

10 Ring Rows

10 DB Front Squats 

10 DB S2O

Immediatly into 

15-12-9

KB swings

Burpees