Fitness
WOD 1
Tempo Front Squats
5 x 3
Use a weight you could do about 10 reps with
@ 3-2-X-0
15 Minutes
WOD 2
25 OH Lunges
25 Push Press
25 Pullups
300 SU
25 Pullups
25 Push Press
25 OH Lunges
Barbell Weight @20/15KG
20 Minute Time Cap
Performance
WOD 1
Tempo Front Squats
5 x 3 @65%
@ 3-2-X-0
15 Minutes
*% Based on 1RM
WOD 2
25 OH Lunges
25 Push Press
25 Chest to Bar Pullups
150 DU
25 Chest to Bar Pullups
25 Push Press
25 OH Lunges
Barbell Weight @30/20KG
20 Minute Time Cap