A) Back Squat: 5 sets of 5 reps; Ascending from 70-80%; Rest 2 min b/t sets.

B)
Performance-
4 RFT: @ 80%:
12 T2B
16 Pushups
18 Russian KBS (70/53)

Rest 3 min, then …

4 RFT: @ 80%:
12/10 Cal Row
10 Burpee
8 Ring Dips

Fitness-
4 RFT: @ 80%:
15 Tuck Crunch
15 Pushup
15 Russian KBS

Rest 3 min, then …

4 RFT: @ 80%:
10/7 Cal AirBike
10 NP Burpee
8 Sphinx Pushups

Categories: WOD

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