DEC 7, 2018

BARBELL STRENGTH
EMOM x 10
Odd – Front Squat, 1@80% of 1 RM
Even – Back Squat, 2@80% of 1 RM

BODY-WEIGHT MOSTLY
For time / 20 cap:
250 Single-unders
50 Cal Row
100 Lunges
50 Cal Row
250 Single-unders

WOD
For time / 20 cap:
50 GHD Sit ups
50 Muscle Clean + Front Squat + Strict Press, 95/65 | 75/55 (no blending movements)
50 Cals Bike