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