10 Min Row warm-up
50 KBS @ 70lbs for time -
50 Goblet Squats @53lbs for time
Make Something Out of Nothing (Load)
A1) Back Squat w/3 sec pause
1-1-1-1-1
1-1-1-1-1
185, 225, 245, 265, 285
A2) Sprinter Stretch
5x1:00ea
A3) KB Squats @70lbs
5x10 Perfect Reps at a slow tempo
EVEN FLOW
Evening WOD at WOD
30′ EMOM:
a) 250/200m row
b) 10 Wall balls @ 20/14 lbs.
c) 10 Toes to bar
d) 15 Cal Airdyne
e) 10 Push ups
a) 250/200m row
b) 10 Wall balls @ 20/14 lbs.
c) 10 Toes to bar
d) 15 Cal Airdyne
e) 10 Push ups
7 rounds plus 250, 10 and 9reps
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