WARMUP
STRENGTH
Choice of FS or OHS based on limiter/priority.
Front Squat/ OH Squat
Set 1 – 6 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 6 reps @ 85
Set 4 – 6 reps @ 90%
Rest as needed
*% based off 5 RM
WOD
As Many Rounds and Reps as possible in 18 minutes:
Level 1
Row 20/15 calories
2 Rope Climbs
200 m run
8/6 Muscle-Ups/ bar
LEVEL 2
Row 20/15
1 RC/ 10 kb swings
200 m run / bike 400
8/ 6 wall walks
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