|working that take off position!|
1. front squat: work up to 75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1,
2. back sqt: work up to 75%x3x4
3. sit ups x 100.
4. chins: 25
Warm Up: Run 400m, then 5 rounds of the following...
5x pull up
10x push up
15x air squat
*Note: Start off at an easy pace and pick it up as you get to round 3,4,5...
W.O.D.: Complete 8 rounds of the following for time...
3x thruster (135#/95#)
250m row sprint
*Note: Increase 10# each thruster round.
Extra Credit: 4x400m sprint. Rest as needed between sprints in ensure max effort between reps.
Durability: 50x GHD sit ups, 50x Back extensions.