Fitness
WOD 1
Back Squat
20 Minutes Build to Heavy 5 Reps
WOD 2
30 – 24 – 18 – 12 – 6
Hand Release Push Ups
AKB Swings @20/12KG
20 Minute Time Cap
Performance
WOD 1
Back Squat
1 x 5 @75%
1 x 3 @85%
1 x 1 @95%
1 x 1 @100%
1 x 1 @105%
1 x 1 @ 110%
*base off 90% 1RM
WOD 2
30 – 24 – 18 – 12 – 6
Handstand Push Up
AKB Swings @24/16KG
20 Minute Time Cap