Friday 12.8



Strength : Low Bar Back Squat
3-3-3-3, in 12 minutes
– then EMOM 6m : 1 rep @ heaviest able

WOD : For Time
50 Pull-ups
50 Situps
Run 600m
50 Toes to Bar
50 KB Sumo Deadlift High Pull 53/35

S: 35 reps, Run 300m
L1: 40 reps, Run 400m

Rx+: Situps w/ MB 14/10#, 70/53



Core Conditioning: 6 Rounds, E 2:00
20 Hollow Rocks
15 Burpees
10 Straight Arm Plank Knee To Elbow (each side)

Cardio Conditioning : 75 Medball Thruster 20/14
then 3 Rounds
30 MB Situps 20/14
30 Double Unders/60 Singles
10 Plate Getups


The Program

1. Strength and WOD

2. 5 Rounds
7 Deadlift 315/225
21 Cal AB

(if you are in the gym please be conscious of the classes going on. DO NOT use the AB when a coach is talking/coaching the class. No matter what or when, even if in the middle of your workout, please give way to the coaches time. It’s not that long each class. Thank you).

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