Performance
WOD 1
Super Sets
A. Front Squats @42X0
4 x 6 @60-70%
B. Dble DB Split Squats @24/20”
4 x 10 (Each Leg) @Mod/Heavy
C. Dble DB SL RDL’s
4 x 10 @Moderate
2 – 3 Minutes Rest
WOD 2
21 – 15 – 9
Devils Press @22.5/15
Row Cals
9 Minute Time Cap
Fitness
WOD 1
Super Sets
A. Front Squats @42X0
4 x 6 @Moderate Weight
B. Dble DB Split Squats @24/20”
4 x 10 (Each Leg) @Mod/Heavy
C. Dble DB SL RDL’s
4 x 10 @Moderate
2 – 3 Minutes Rest
WOD 2
21 – 15 – 9
Devils Press @15/10
Row Cals
9 Minute Time Cap
Home WOD
21 – 18 – 15 – 12 – 9 – 6 – 3
Burpee + Odd Object Snatch
100 Mountain Climbers
*Work until it’s done!