STRENGTH
2 alternating sets of:
-3 weighted strict pull-ups
build to a heavy 3
-3 OH SQUATS
BUILD TO 3 reps @80%
WOD
AMRAP 8 minutes
16 Front-Racked Barbell
Lunge @ 95/65 lbs
12 Pull-Ups
Row 20/15 calories
*Masters/scaled 55+ = 75/55lbs
--immediately into next
AMRAP 8 minutes:
20 Wall Ball Shots @ 20/24 lbs
12 Chest-to-Bar Pull-Ups
Row 20/15 calories
*Masters/ scaled 55+ = 75/55lbs, 14/10lb Wall Balls to 10/9'
*Extra Credit strict HSPU Training:
5-6 Rounds:
AMRAP (-2) Strict HSPU
*10 rep cap per round
-- rest exactly 60 seconds between sets --
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