Monday, JULY 8, 2019


2 sets:

4 barbell front rack step ups **SLOW AND CONTROLLED THE WHOLE REP**

100ft farmers carry HEAVY


Back squat:

3 sets: (2-3 minutes btw sets)

10 reps

*As heavy as possible


15 Minute AMRAP:

400m run (new 400m route)

12 Thrusters (95/65) *1 sec pause at the top of each rep

6 Burpees over bar

This weeks floater WOD:

3 Rounds for time:

45/30 Calorie Assault Bike

30 KB Swings (55/35)

20 Chest to bar pull ups

10 Strict Handstand push ups