Friday

WOD

Row: 500

Run: 400

Bupree 30

KB FQ: 20 50/35

MU: 10

For time   

 

Strength

FSQ 5x3 E3M

 

Extra Credit

Rope Climb: 2 OTM 10

 

Lift/Skill/WOD #1

Squat jerk + Sostz Press OTM 10 (Work up – Skill focus)

POwer jerk  + SPlit jerk: OTM 15 (Work up)

 

Lift/Skill/WOD #2

GHD Sit Up: 20

GHD Hip & Back Ext: 20

5 Rounds for completion

 

Lift/Skill/WOD #3

Butcher Sprint: 100M (#50/#35)

1:00 Rest

10 Rounds