Strength Work: Back Squats 3-3-3-3-3 (Increase by 5 Lbs from last week)
WOD: On a 16 Min clock for total reps:
0:00-4:00: 200-m run | Max Wall Walks
4:00-8:00: 200-m run | Max Ring Support Hold 3s = 1 Rep
8:00-12:00: 200-m run | Max L-sit pull-ups
12:00-16:00: 200-m run | Max deficit push-ups (2/4 in)
Intermediate: On a 16:00 clock for total reps:
0:00-4:00: 200-m run | Max Partial Wall Walks
4:00-8:00: 200-m run | Max Ring Support Hold 3s = 1 Rep
8:00-12:00: |200-m run | Max strict pull-ups
12:00-16:00: 200-m run | Max push-ups
Beginner: On a 16:00 clock for total reps:
0:00-4:00: 200-m run | Max plank shoulder taps
4:00-8:00: 200-m run | Max ring hanging leg raises
8:00-12:00: 200-m run | Max foot-assisted pull-ups
12:00-16:00: 200-m run | Max hand-elevated push-ups
Cool down: 2 sets:
:30 reach, roll, and lift
20 banded pull-aparts