Morning WOD
20m AMRAP
5 Strict pull ups
10 WB
20 Overhead squats with 45lb bar
9 rounds + 18 squats.
Strength B
Squat 3x5 135 155 (185 185 195)
last squat at 195 felt hard. use this weight in the next round.
Evening WOD
20-30-50 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups
Rest 3 minutes.
50-30-20 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups
Completed with at least 20 seconds spare on each round.
5 Strict pull ups
10 WB
20 Overhead squats with 45lb bar
9 rounds + 18 squats.
Strength B
Squat 3x5 135 155 (185 185 195)
last squat at 195 felt hard. use this weight in the next round.
Evening WOD
20-30-50 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups
Rest 3 minutes.
50-30-20 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups
Completed with at least 20 seconds spare on each round.
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