Warm up3 Rounds 10 kip swings 10 push ups10 Squats 200 m runStrength Tempo Front squats 70 to 80 percent of 1rm3-2-up3 seconds down, 2 second hold. shoot up from the bottom3-3-3-3-3 Wod (2 wods)6 Minute Amrap14 wall balls8 burpees Rest 4 Minutes 6 Minutes Amrap14 Burpees 8 wall balls *you’re going to have to...Read More
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