STRENGTH:
Back Squat
60%/5
65%/5
(70%/5)3
BeachFit Strength will do:
10-1
KB Goblet Lunges
Plank Taps (R/L=1)
Drive Run after each round
WOD:
#today was a good day
4 Rounds: (25 Min Cap)
5 Strict C2B Pull-ups
10 Ring Dips
15 Front Squats (115/75lbs) Rx+135/95lbs
20 Jerks (115/75lbs)
25 Calorie Row
BeachFit will do:
4 Rounds: (25 Min Cap)
5 Ring Rows (Pause for 2 sec at top and bottom)
10 Bench Dips
15 KB Goblet Squats
20 KB Push Presses
25 Calorie Row
CASHOUT:
Midline
3 Supersets:
25 Weighted AbMat Sit Ups (Rx+Medball GHDSU (20/14lbs)
1 Min Front KB Hold
OPTIONAL OLY WORK:
Power Snatch + OHS
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)