Fitness
WOD 1
Strict Press
Build up to a Heavy 3 Reps
15 Minute Time Cap
WOD 2
33 – 22 – 11
Thrusters @ 20/15
Cals
33 – 22 – 11
OH Squats @ 20/15
Knees to Chest
25min T.C.
Performance
WOD 1
Strict Press
1 x 3 @ 70%
1 x 3 @ 80%
1 x 3 @ 90%
1 x 3 @ 95%
1 x 3 @ 100%
*Base % off 90% 1RM
15 Minute Time Cap
WOD 2
33 – 22 – 11
Thrusters @35/25
Calories
33 – 22 – 11
OH Squats @ 35/25
Toes to Bar
25min T.C