Warm-Up:
Dynamic Warm-Up
WODs:
Strength:
Wide Stance Box Squats + pink and black bands, shoot for a new 1 Rep Max
Romanian Deadlift: 3 x 8, 60s rest
*If you don't have bands, just go for a box squat max
Romanian Deadlift: 3 x 8, 60s rest
*If you don't have bands, just go for a box squat max
MetCon:
9, 15, 21, 15, 9 reps for time of:
Front Squat 95#
Pull-Ups
*Scale weight as needed, 12 min time cap, 30 Burpee penalty if you don't complete it in time.
Front Squat 95#
Pull-Ups
*Scale weight as needed, 12 min time cap, 30 Burpee penalty if you don't complete it in time.
Endurance:
Rest
Rest
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