Wednesday
7/23
A. Take 15 minutes to complete the following
Back Squat
x6 @ 75%
x4 @ 80%
x2 @ 85%
*Complete the above wave x2
B. For time
25 Wall ball 20#/14#
15 box-jumps 30″/24″
7 Wall walks
25 wall ball
15 box-jumps
14 strict HSPU
25 wall ball
15 box-jumps
21 kipping HSPU
Essentials
A. 16 Min EMOM (every minute on the min.)
minute 1- single arm rotational rows on rings x6-8/side
minute 2- box JUMPS or PLATE jumps x4-6
minute 3- dual kettlebell strict press x6-8 @3112
minute 4- static lunge hold 15 sec/leg
B. 3 Rounds for time:
300m row or bike 12/10 cals
16 single arm DB thrusters
16 ab-mat sit-ups