Strong work today! A ton of amazing results on the Body Analysis re-test as well, keep it up!
WOD
Strength
A) Bench Press: 3,3,2,2,1,1: add weight every other set to heavy single
rest as needed
B) Strict Leg Raises to L-Hang 6×8
rest as needed
Conditioning
AMRAP in 25 min, Teams of Three Alternating Stations:
20 Cal Row
20 Yard Shuttle (down & back = 1 rep)
Burpee Pullups
A teammate at each station, working simultaneously. The entire team rotates stations once the Rower completes 20 Cal. Score is total number of Shuttles and BPs completed.
Extra
Deadlift Cluster: 3.2.1 x 4 sets @ 75%,
rest 15 sec between the 3.2.1, rest 2 min between sets
Front Squat: Every 60 sec: 50/5, 60/4, 70/3, 80/2*3 sets (deload)