Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Deadlift 1×3 @ 80%, rest :15s and then spring 90′. Rest 1:00.

WOD

BW Tabata :30/:15, 5x, 1 Round Rest between each movement.

• Burpees
• KTE
• Walking Lunges
• Dips (ring or bar)

Go in Order!
Add Highest Round from each movement together for total Score. (i.e. 8 burpees , 10 KTE, 20 Lunges, 5 Dips : Score = 43)

Athlete: as written
Health: Hanging Knee Raise, Bench Dips

Thanks to Brad Matthias for our awesome counter/front desk area!