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WOD - Monday, 7/30/2018

WU:

3 RFQ:
100m run
10 KBs (USSR)
8 Box Jumps
6 Strict T2B

 

A. Strength: Front Squat (week 3) (21:00)
1 x 8 65%
1 x 8 70%
1 x 6 80%
1 x 6 85%

B. Conditioning

AMRAP 10
10 DB Box Step-overs (24"/20", 50s/35s)
10 T2B
200m run

Extra Credit: GHD SUs / GHD Hold (face up) (4:00-8:00)

TABATA: Alternate between

:20 GHD SUs /:10 rest

:20 GHD Hold (Face up)/:10 rest.

If one TABATA isn't enough, do 2.

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