Squat-
Front squat- 10 Minutes to build heavy 2 reps..
***
Metcon-
"Karen"
150 wall balls for time!!!
Cap– 10 Minutes.
***
Accessory work-
1. 4 Sets of :30 sec' Side plank. (no rest)
2. 4 sets of :20 work / :40 rest- Flutter kicks with plate
***
Row WOD-
5 rounds for time-
20 Cal row
10 DB Thrusters
40 Double unders
Every 2:00 minutes x 4 sets-
400/350 meters row
***
Independent Open gym WOD-
1. EMOM 6-
5 D ball bearhug squats
2. 20 AMRAP-
21 Cal bike
15 HRPU
9 Pull ups
