WOD
Barbell & Accessory
A) Back Squat – 20 rep max
B) Knees-to-Feet, 5×5
C) Mobility, 5×2 mins
*Kicker (optional work to be done immediately after your workout; do all, some or none)
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Foundations
For time:
50 Sit ups
-then 3 Rounds of
30 OH Lunges, 45/25 | Masters (50+), 35/15#
100 Single-unders
-then
50 Sit ups
Conditioning
For time
45 T2B
45 Overhead Squats 95/65 | Masters (50+) 75/55
45 Cals Bike
Competition
For time (20 cap)
50-40-30-20-10
Wall Ball Shots
10′-20′-30′-40′-50′
Handstand Walk
*Kicker
For time: 30 Burpees