WOD: “3RFT” -Tues 7.21.15

Strength: Tempo Back Squat, 50%, 4×5, 3 Sec Descent, 1 Sec Pause, 1 Sec Ascent, Every 90 sec

WOD:  3RFT

3 Rounds of:

  • 21 Slam Balls (30/20)
  • 15 Thrusters (95/65)
  • 9 DB/KB Burpee Box Step Overs

***record time after 3 rounds

2 min rest

3 Rounds of: (every 2 min for 6 min)

  • 30 Sec accumulated Handstand Hold
  • 30 Sec Rest
  • 30 Sec Plank (unbroken)
  • 30 Sec Rest

= 1 round

25 min cap

IMG_0850

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