WOD:
Back Squat (15 min)
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1
BeachFit will do:
12 min AMRAP
10/8 AirDyne
4 Lengths Farmer Carry (Down and Back 2x)
Driveway Run
:20 sec Plank
WOD:
#fridaythe13th
10 Ring Muscle Up
150 Double Unders
20 Squat Snatch (135/95lbs) **Approx 60% of 1RM
150 Double Unders
10 Ring Muscle Up
Scaled WOD:
10 Pullups/Rows
20 Dips
150 Double Unders or Singles
20 Power Snatch/Clean and Jerk/or Front Squat **BeachFit will do Wall Balls
150 Double Unders
20 Dips
10 Pullups/Rows
OPTIONAL OLY WORK:
Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
Clean and Jerk
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3
OPTIONAL – Gymnastics Conditioning
7×4 Deficit HSPU (first rep strict + 3 kipping)
You choose the deficit
