Strength/Skill
E2M4M
3 Front Squats
E2M4M
2 Front Squats
E2M6M
1 Front Squats
*3 attempts at a 1RM
WOD
With a running clock…
A. at the 0:00
AMRAP 5
5 Burpee Pullups (S: Bar Muscle ups)
5 Box Step Ups (S: Jumps – 40/30″)
5 Squat Cleans – L: 95/65; S: 155/105
B. at the 5:00
5min to establish a max complex of:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
C. at the 10:00
18, 12, 6
Deadlifts – L: 185/135; S: 275/185
Dumbbell Press (S: Strict HSPU)
*cap = 18min. One barbell for all three wods.
Daily Reading
1. A Sticky Story
2. Meal Prep Strategies
3. For Athletes, the Risk of Too Much Water
4. No, You Do Not Have to Drink 8 Glasses of Water a Day
5. How to Touch Your Toes: Become Bendy Like Gumby!