Monday 8.3

MONDAY
Strength A: Low Bar Back Squat (12 Minutes)
3-3-3-3

Strength B: CoreWOD 10m AMRAP
1 Min Plank/Hollow Hold/Alt. Dynamic Knee to Elbow
then 20 Russian Twists + 20 Alt. Seated Leg Lifts + 20 Hollow Leg Circles

This will be done like Friday’s alternating Strength time with squats taken from the rack and plenty of cleaning time in between for safety assurance

WOD: 10m AMRAP
10 Box Jumps 24/20, must step down
5 Thrusters 115/75

S: Step Ups, 75/55
L1: 95/65
Rx+: 165/105

Extra Work
1. EMOM 10m: 2 Snatch, medium-heavy, no misses

2. Overhead Squat: 3-3-3, medium-heavy, then right after last set perform 100 push-ups/8m cap

VirtualFiT
Click for VirtualWOD for Monday 8.3