“Never forget how wildly capable you are.”
Primer:
2 Minute Row or Bike
3 x | 30s PVC Pass Throughs | 10 PVC OHS |30s Pausing Frog Bridges | 30s Tempo Dumbbell Squats |
Strength: Back Squats
Wave 1: 4@83%, 3@89%, 2@95%
Wave 2: 4@89%, 3@95%, 2@101%
Wave 3: 4@95%, 3@101%, 2@107%
all squats are based off of your 5RM Back Squat
WOD: “Grim Reaper”
AMRAP 5: 21-15-9 OHS @ 95/65 | T2B
Rest 5 Minutes
AMRAP 5: 15-12-9 Thrusters @ 95/65 | Chest to Bar Pull Ups
Performance: RX
Fitness: @ 75/55 | T2B Attempts | Pull Ups
Fit Light: @ 65/45 | Knee’s to Chest | OHS @ 45/35 | Jumping Pull Ups
Bonus: Body Armor 3 x 7 Single Arm Arnold Press | 30s Ring Plank Support | 14 Weighted Sit Ups