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Wednesday, August 17, 2022


A. Take 15 minutes to find your 1RM Front Squat for the day

B. 12 minute AMRAP

Run 100m

3 s2oh @ 115#/75#

3 toes to bar

Run 100m

6 s2oh @ 115#/75#

6 toes to bar

Run 100m

9 s2oh @ 115#/75#

9 toes to bar

etc.

Masters

A. EMOM 12 min

     min 1: barbell strict press x 10

     min 2: DB renegade row x 8/arm

     min 3: AMRAP goblet squats in 30sec

B. 6 min AMRAP

    EB or AB 8 cal

    16 walking lunge steps

     8 med ball sit-ups

     Rest 2 min

     6 min AMRAP

     Row 10 cal

     10 DB step ups

     10 DB hang clean & jerks

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