Wednesday 03/09/2022

Strength
BACK SQUAT
Build to Heavy Set of 10
Back Squats

WOD
“SHOT CLOCK”
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls 20#/14#
2 Burpee Pull-ups
15 Wall Balls 20#/14#
3 Burpee Pull-ups
15 Wall Balls 20#/14#
...
[Add 1 Burpee Pull-up Each Round]
*Score = Rounds + Reps
*If you complete the round of 7 Burpee Pull-ups + 15 Wall Balls and gets 5 Burpee Pull-ups in the round of 8. . . your score would be 7 + 5
*Rx+ = Muscle Ups instead of pull ups no burpee