Warm Up: – AMRAC 8
Bear complex
8 ring transitions / rows + dips
200m run
Strength: – Front Squat
Build to a 1RM in 20 min
WOD: – 3 rounds for time:
400m run
20 thrusters @ 95/65
10 ring muscle ups / 12 transitions
Warm Up: – AMRAC 8
Bear complex
8 ring transitions / rows + dips
200m run
Strength: – Front Squat
Build to a 1RM in 20 min
WOD: – 3 rounds for time:
400m run
20 thrusters @ 95/65
10 ring muscle ups / 12 transitions
