Strength / Skillwork

Front Squat
3-3-3-3-3-1-1-1
Warm-up with BB, then:
40-50-60-70-80% @ 3 reps
90-95-100+% @ 1 rep
If you haven’t been lifting regularly or are newer, then just do 6 sets of 3 reps.

WOD

Tabata :20 on / :10 off, 8x each station, rest 1:00 between stations

• Lunge Jumps
• Leg Lifts
• Spiderman Push-ups
• Wall Ball

Rx: 20/14# MB
Fit: Regular Lunges, Push-ups, 14/10# MB

Elements WOD

18:00 AMRAP

• 10 Oil Drills
• 15 Wall Balls, 16/12#
• 20 D/U or 100 Singles