FITNESS

A) Back Squat: 5-5-3-1+, rest 2-3 mins
B) Seated Calf Raise: 12 x 3, rest 2 mins
C) E5M for 20min: :
Row 300/250m
20 Kettlebell Swings
10 Renegade Row

PERFORMANCE

A) Zercher Squat 5-5-5-5-5; Rest :90-2min
B) Seated Calf Raise: 12 x 3, rest 2 mins
C) E5M for 20min: Performance:
30/20 Cal Air Bike
20 Chest to Bar Pullup
10 Strict HSPU

Categories: WOD

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