Strength
4×8 Strict Press @65-70% 1RM…Superset with 4×8 Bent Over Barbell Row AHAP
WOD
9 Min AMRAP:
1 Wall Walk
2 Box Jumps (24/20)
2 STO (95/65)
1 Wall Walk
4 Box Jumps
4 STO
1 Wall Walk
6 Box Jumps
6 STO
1 Wall Walk
8 Box Jumps
8 STO
Etc. adding two box jumps and 2 STO each round…score is total reps
ADV WOD
150 Alternating Sledge Hammer Strikes for Time (men heavy sledge/women lighter sledge)
EMOM 5 Burpee Tire Jump Into and Over
TEC WOD
For Time w/ Partner
100/85 Cal AB
100 Air Squats
100 Push-ups
100 Hollow Rocks
100/90 Cal Row
75 Box Jumps
75 Sit-ups
75 Russian KB 53/35
50/35 AB
50 Walking Lunges
50 V-ups
50 Alt KB Snatch 35/20
50/40 Cal Row
25 Burpees
25 Reverse Crunches
25 Box Dips
