Warm-Up:
Dynamic Warm-up
WODs:
Strength:
Press: 75% x 5, 80% x 5, 85% x 5
MetCon:
5 RFT of:
2 Front Squat 155#
12 Burpees
Run 200m
*Scale weight up or down as needed
2 Front Squat 155#
12 Burpees
Run 200m
*Scale weight up or down as needed
Endurance:
2 Rounds:
1 min on, 3 min off, 1 on, 3 off, 1 on, 3 off
1 min on, 3 min off, 1 on, 3 off, 1 on, 3 off
Pic: Dressing down after 5 doesn't mean run around the station naked in an American flag...
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