Wednesday 09282021

Warmup 8 min

Core - Tabata

Dead bugs

Bird dogs

Strength

Squat cleans ( from knee )

2@60

2@70

2@70

2@75

2@75

WOD

Emom

20 min

1. row 15/12 assault 14/10

2. 17 sit-ups

3. 17 box jump over

4. 4 front squats

Level 2

1. Row 12/9 assault 11/7

2. 12 sit-ups

3. 12 box jump over

4. 4 front squats
   

Increase front squat weight

Each round. Highest lift recorded for the day!

Make sure you scale appropriate to complete the work In The time given.