STRENGTH:
Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%
WOD:
AMRAP 18:00
9 Power Cleans 135/95
12 Strict Handstand Push-ups
9 Front Squats 135/95
12 Strict Pull-ups
SWEATFEST
400m Run
50 DU/SU
50 Sit Ups
300m Run
40 DU/SU
40 Sit Ups
200m Run
30 DU/SU
30 Sit Ups
100m Run
20 DU/SU
20 Sit Ups
50m Run (to the end of the side of the building and back)
10 DU/SU
10 Sit Ups
*Time Cap: 20min.
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