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WOD:

Session A:

1) Front Squat:

A – 3 sets of 6 @ 65-75%

B – 3 sets of 4 @ 75-85%

C – 3 sets of 2 @ 85-95%

Rest 2 minutes between sets. Play loading by feel. No fails.

2) Every 1:00 x 8 sets:

Odd – 20/15 Calories Assault Bike

Even – 10 Dumbbell Box Step-Overs 70/50 @ 24/20

Scale as needed.

3) 18 minute AMRAP:

50ft Front Rack Axle Bar Walking Lunge 135/95

12 Bar Facing Burpees

50ft Overhead Axle Bar Walking Lunge 135/95

300m Run

Scale as needed.

Session B:

1) Row: 3 x 1400m

Rest 3 minutes between intervals. Same pace as weeks past.

2) Cable Pull Throughs: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

3) Star Plank: 3 sets of 30 seconds/side

Rest 60 seconds between sets.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE