WOD: “4RFT” -Fri 6.5.15
WOD: 4RFT 400 Meter Run 9 Clean & Jerks (135/95) 16 Weighted Crunches (45/25) 25 Box Jump Overs (23/20) 30 min cap
WOD: 4RFT 400 Meter Run 9 Clean & Jerks (135/95) 16 Weighted Crunches (45/25) 25 Box Jump Overs (23/20) 30 min cap
Skill: Mobility Buy In: 800 Meter Run (record time) 2 min rest WOD: AMAP 6 rounds Min 1: AMAP Wall Balls (20/14) Min 2: AMAP Ropes
Strength: Deadlift, 5×5, 80% (Every 90 sec: 0,1:30,3,4:30,6) WOD: Ladder 10 Min Time Cap of: 3, 6, 9, 12, 15… KBS (70/55) Pull Ups (mod:
Strength: Front Squat, 5×3, work up a 3RM *Note 3RM PRs on sheet at box WOD: AMRAPS Each AMRAP is 13 Minutes Part A: (turf