STRENGTH: (15 Min)
Back Squats
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%
BeachFit will do:
EMOM 12
Min 1: 10/8 AirDyne
Min 2: 10 KB Plyo Squat + 10 Goblet Lunges (5 per leg)
Min 3: 10 Sit Ups
WOD:
#high heels
7 Rounds for time:
10 Hang Squat Snatches (75/55lbs) Rx+95/65 *Scale to Hang Squat Cleans **BeachFit will do KB Squat Clean
30 Double Unders **Scale to 60 Singles
CASHOUT:
#pullups
For Time:
9-12-15
Unbroken Ring Rows, Pullups or Chest to Bar Pull-Ups
Rest 2:00
For Time:
6-9-12
Unbroken Chest to Bar Pull-Ups