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Wednesday, August 16, 2023


A. Take 12 minutes to complete the following 

     A1. Front Squat 4 sets of 2 @ 92.5%-95% of 2RM 

*if you don't know your 2RM build to a heavy 2 and stay there for 4 sets 

B. 3 rounds for time

    20 Wall ball 20#/14#

    15 v-ups

     Run 200m

     15 toes to bar

*16 minute time cap


Masters

A. Take 12 min to complete 4 sets of the following:

     A1. Deadlifts x 12,10,8,6; build to a tough set

     A2. Neutral grip DB bench press x 10

    A3. Alt single leg med ball v-ups x 6-8/leg

B. 3 rounds For time:

     Jog 200m or row 200m

     20 kettlebell swings

     5 DB OH carry x 50’ in 25

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