Friday 8/30/2024

WOD 
"Battleship"
7 Rounds For Time:
3 Bar Muscle Ups (Scale 7 Chest to Bar)
7 Overhead Squats 135#/95#
* The Overhead Squats are from the ground, not rack.

Mini-Pump 
4 Rounds

10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min between rounds-

Friday 07/03/2020

Strength
Pausing Front Squat
On the Minute x 8:
2 Pausing Front Squats (2 Seconds)

WOD
"Battleship"
5 Rounds For Time:
10 Front Squats 155#/105#
20/15 Calorie Row