FIT
STRENGTH/SKILL
4 SETS
8/8 FRONT FOOT ELEV. S/S TEMPO 22X1
1:00 WALL SIT
20 ALT JUMPING LUNGES
5-10 STRICT PULL UPS
WOD
ÊAMRAP 4 X 3
12 POWER CLEANS
24 WALL BALLS
MAX REPS BOX JUMPS IN REMAINING TIME
REST 1:00 BETWEEN
*Goal: to do the PCL UB if you can, wall balls either UB or two sets max, and try to get same # of box jumps each round
D – choose a weight you can do the PCL in two sets
F – two sets or UB (95/65)
P – UB – 115/75
COOL DOWN
1:00/side Couch
1:00 Seated Forward Fold
1:00/side Pigeon
BURN
SWEAT
AMRAP 12
12 CAL ROW OR SKI
12 KB SDHP
12 RING ROWS
STRENGTH
SUMO DEADLIFT
4X8
10 BANDED CLAM SHELLS PER SIDE BTW SETS
