A.
Health + Fitness + Performance:
Every 3:00 x 5 Sets:
3.3 Front Squats
.= 15 sec Front Rack Hold
B.
Health WOD:
5 Rounds For Time: 14 Min Time Cap
12 Ring Rows
6 Box Jumps (16”/12”)
– Rest 2 Min
20 DB Burpees (2x 30/20)
Fitness WOD:
5 Rounds For Time: 14 Min Time Cap
4 Bar Muscle Ups or 8 Chest to Bars
6 Box Jump Overs (24”/20”)
– Rest 2 Min
20 DB Burpee Box Step Overs (24”/20”) (2x 50/35)
Performance WOD:
5 Rounds For Time: 14 Min Time Cap
4 Ring Muscle Ups
6 Box Jump Overs (Clear Box) (24”/20”)
– Rest 2 Min
20 DB Burpee Box Step Overs (24”/20”) (2x 50/35)