A.

Health + Fitness + Performance: 

Every 3:00 x 5 Sets: 

.1.1 Front Squats 

.= 5 sec Front Rack Hold 

Flow = Unrack the barbell, hold for 5 seconds, complete 1 front squat then hold for 5 seconds then complete 1 more front squat 

B.

Health WOD:

6 Sets: 2 Min On / 2 Min Off 

Alternating Sets 

Odd Sets)

6 Shuttle Runs (2x 25’)

MAX DB Thrusters (2x 25/15)

Even Sets)

10 Burpee Box Step Overs (20”/16”) 

MAX Alt DB Power Snatch (25/15) 

Fitness WOD:

6 Sets: 2 Min On / 2 Min Off 

Alternating Sets 

Odd Sets)

8 Shuttle Runs (2x 25’)

MAX Thrusters (75/55)

Even Sets)

12 Burpee Box Jump Overs (24”/20”)

MAX Alt DB Power Snatch (50/35) 

Performance WOD:

6 Sets: 2 Min On / 2 Min Off 

Alternating Sets 

Odd Sets)

8 Shuttle Runs (2x 25’)

MAX Thrusters (75/55)

Even Sets)

12 Burpee Box Jump Overs (24”/20”)

MAX Alt DB Squat Snatch (50/35)