6-12-20
Strength:
On A 12:00 Minute Running Clock….
3×5 Back Squat (2121)
Keep Load Light to Moderate
(Score is Load)
WOD:
For Time:
800m Run
40 Wall Balls (20/14)(14/10)
40 Slam Balls (20/10)
40 Lunges
400m Run
20 Wall Balls
20 Slam Balls
20 Lunges
(Score is time)
HOME WOD:
DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
(No Measure)
STRENGTH
E2MOM x 14 MINUTES
10 DB Russian Step-Ups
8 DB Up-Downs
6 DB Shoulder Press
(Score is Load)
WORKOUT
3 SETS
1:30 – Max DB Renegade Row
1:30 – Plank Hold
1:30 – Max Double Unders
-Rest 1:30 bt/ Sets-
(Score is Reps)
FINISHER
ON A 4:00 RUNNING CLOCK…
Max DB Curls
*Every time you break, perform 10 Hollow Rocks.