WOD
Strength
Back Squat: 5 sets of 3 at 70%,
Conditioning
For time:
14 Lunges in Place
1 Shuttle Run (1= 10M down + 10M back)
14 Lunges in Place
2 Shuttle Run
14 Lunges in Place
3 Shuttle Run
14 Lunges in Place
4 Shuttle Run
14 Lunges in Place
5 Shuttle Run
14 Lunges in Place
6 Shuttle Run
14 Lunges in Place
7 Shuttle Run
Extra
Strength
Push Jerk: Build to heavy triple
Drop to 80% of today’s max and complete 20 reps AFAP from ground
Skill
4 sets of 2: Pause Strict MU (pause w/ rings at chest, at bottom of dip, at top dip)
*scale with feet on box while in hollow position, or w/ band
Every 30 sec: 4 UB MU for as long as you can go UB
**if 4 is too many, knock the goal down for each set
Midline – After
100 Hollow rocks