Performance
WOD 1
Front Squat
1 x 5 @65%
1 x 4 @75%
1 x 4 @80%
3 x 4 @85%
WOD 2
AMRAP16
500m Row
30 DU
20 Bodyweight Lunges
Core
3 Rounds
30 Weighted Russian Twists
20s V-Sit
30 Flutter Kicks
*Rest as needed between sets
Fitness
WOD 1
Front Squat
Build to a heavy 4 reps in 16 minutes.
WOD 2
AMRAP16
500m Row
30 SU
20 Bodyweight Lunges
Core
3 Rounds
30 Weighted Russian Twists
20s V-Sit
30 Flutter Kicks
*Rest as needed between sets
Home
WOD
AMRAP20
30 Sumo Deadlift High Pull
30 DU/SU/Jumping Jacks
20 Renegade Rows/Plank Shoulder Taps
Note: Use an odd object for the sumo deadlift high pull.