A.

Health + Fitness + Performance:

Back Squat

In 25 Minutes Complete 3 Sets: 

5.3.1

– Athletes will complete 5 reps, re-rack the bar and add weight then complete 3 reps, re-rack the bar and add weight and then complete 1 reps. This is one total set you should be only resting 10-15 seconds in between sections. 

– SAME SET UP AS LAST WEEK ! Shoot to be 5-10lbs heavier compared to last week 

B.

Health WOD:

3 Sets: 3:00 Min On / 1:30 Min Off 

8 DB Front Squats (2x 25/15) 

8 Lateral Burpees over the Bar 

8 DB Thrusters (2x 25/15) 

AMRAP Ring Rows  in Remaining Time

Fitness WOD:

3 Sets: 3:00 Min On / 1:30 Min Off 

10 Front Squats (75/55) 

10 Lateral Burpees over the Bar 

10 Thrusters (75/55) 

AMRAP Chest to Bars in Remaining Time

Performance WOD:

3 Sets: 3:00 Min On / 1:30 Min Off 

10 Front Squats (95/65) 

10 Lateral Burpees over the Bar 

10 Thrusters (95/65) 

AMRAP Bar Muscle Ups in Remaining Time