45 Easy Row, :15 Hard Row For 3 Minutes
Followed By 3 Rds For Quality Of-
4 OHS + 4 Sotts Press In Bottom Of Squat (pvc)
:20 L-Sit (rings or floor)
4 Burpee Pull Ups
4 Burpee Box Jump Overs
4 Overhead Squats 95/65#
high heart rate, be comfortable being un-comfortable.
power building WOD, move fast and explosive in all movements.
both feet must jump back and forward (power) and jump onto the box for rx.
try squat snatching the 1st OHS rep.
4 Minutes Easy Spin On Assault Bike
-Every Minute Get Off And Do 3 Pause Squats With Hands Up High.
12:00 Of Practice
Accumulate 30 Reps Each Arm