Skill-work: 3 Rounds For Skill 12 Heavy Landmine pause hack squats 12 Heavy Front Foot elevated Lunges quad focus 12 barbell Goodmornings 75 sec Plank (advanced weighted) Conditioning: “Unbroken” 21-15-12-9 Thrusters (95/65) KB Swings (70,53) ALL WORK MUST BE UNBROKEN!!!! Cash Out: Max Effort 800M Run Time: 11:00 (75# thrusters, …
Rest
Rest
WOD 12 min AMRAP 10 strict press (95#) 10 deadlifts (185#) 10 bar facing burpees Total: 3 rounds + 2 strict presses
Rest
Rest
WOD 10 body weight back squats 20 cal on bike Total: 3 rounds + 5 back squats (185# first round, 165# remaining rounds) Skill work post WOD 3 x 100m backwards sled pull (105#), box push
2.11 mile walk Time: 40:03 (19:13 average per mile pace, 251 calories, 86 bpm)
WOD 1000m row 2 min rest 1000m row Time: 10:18
WOD 21-15-9-6-3 Deadlifts (205#) Box jumps (20″) Time: 11:22