Fitness WOD
A. Strength
4 sets:
Back Squats X 8-10 reps @ 30X0
rest 45 sec
Single-Leg Hip Bridge X 10 reps per leg @ 2011
rest 45 sec
Single-Arm DB Row X 10-12 reps @ 2111
rest 45 sec
B. Conditioning
3 sets
row 250M or 200M run
5 DB Manmakers
rest 90 sec
Power Athlete WOD
A. SWOD
Power Clean 5X3 add 2.5lbs
B. DWOD
5 Rounds
max rep pull-ups with 50lbs
Farmer’s Carry 100yds as heavy as possible
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