Saturday.jpg

Warm Up:  

3 min cardio:  jump rope, row, skater, rope slam

Performance:  

  • 2 rounds for max reps of:
  • 2 minutes of shoulder presses,  115/75
  • Rest 1 minute
  • 2 minutes of front squats 155/105
  • Rest 1 minute
  • 2 minutes of deadlifts, 225/155
  • Rest 1 minute
  • *score is total reps 

 

Finisher: 4 sets

  • 12 Db hammer curls 
  • 12 Db Diamond Push ups

 

Fitness: 

Partner WoD:
Run 400m Together
-then-

  • 100 OH Plate Walking Lunges
  • 100 KB Deadlifts
  • 80 D/B Step Ups
  • 80 Russian Swings
  • 60 Push Ups
  • 60 Sit Ups with Plate
  • 40 Burpees
  • 40 Box Jumps/ step ups 

-then-
Run 400m Run Together

** Split reps as needed**