Team Conditioning:
Complete as many rounds as possible in 13 mins of:
Farmer Carry, 106/70 lbs, 20 yd
Bear Crawl, 20 yd
WOD:
5 rounds for time of:
20 One Arm Kettlebell Swings, 1.5/1 lbs
10 Burpee Box Jump Overs, 24/20 in
Post rounds and times to beyond the whiteboard.
Strength:
Shoulder Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:
3 rounds for time of:
Run, 400 m
15 Deadlifts, 275/185lbs
Post loads and times to beyond the whiteboard.
Strength:
Tempo back squat, 5/3/1, 3-3-3-3-3
WOD:
“Cindy”
AMRAP IN 20 minutes:
5 pull-ups
10 pushups
15 air squats
Post loads and rounds ti beyond the whiteboard.
