STRENGTH: (15 min)

Back Squats 

5 sets of 5 at 80% of 1RM

BeachFit will do:

5RFT:

10 Ring Rows

20 Pushups

30 Jumping Air Squats

WOD:

#randy’s on the run

5 RFT:

400m Run

15 Power Snatches 75/55 (Rx+95/65)  **BeachFit Plate Ground to Overhead

CASHOUT:

60 Ab Mat Sit Ups Rx +GHD Sit-ups
60 Glute Bridges Rx+ Hip Extensions
40 Ab Mat Sit-ups
40 Glute Bridges
20 Ab Mat Sit -up Sit-ups
20 Glute Bridges