WOD
Strength
Back Squat: APRE – Deload
3 sets of 10 repetitions at 80% of tested 6rm from 3 weeks ago
Conditioning
Tabata:
Push Ups
Abmat Situps
Double Unders
*8 Rounds of each exercise, 20 sec on 10 sec off, lowest round counts. Complete all of the pushup rounds before moving to situps, and so on.
Extra
Before
Strict Press: in 5 sets find 5RM without failure
*each rep must pause at top of full lockout
Split Jerk: Find max triple in 10 min.
then drop 20% of today’s triple and complete 12 reps AFAP
After
200M Farmers Carry