WOD:
#sugar rush
For Time (14 min Cap)
50 Toes to Bar *Scale to Hanging Knee Raise
100 Wallballs 20/14
Every break/drop = 200m Run
STRENGTH:
#front squat
Every 3:00 for 12:00
Complete 1 Set
Max Reps at 50%
Max Reps at 60%
Max Reps at 70%
Max Reps at 80%
FINISHER:
#kb fun (6 min)
15-9-6-3
Double KB Front Squat 53/35s
Double KB Box Step Ups 24/20″ *Scale to KB Walking Lunges
50′ Farmers Carry
15 FS, 15 Step Up, 50ft carry, 9/9/50, etc…
BODYBUILDING:
Ring Rows (Feet on box) 4 sets of 10
Reverse Grip Lat Pulldowns 4 sets of 10
Single DB Row (side) 4 sets of 10
Double DB Standing Bent Over Row 4 sets of 10
Double DB Skull Crushers 4 sets of 10
Single Arm DB Kickback 4 sets of 10
