Strength
E3MOM for 12 min
Front squat 4x6*
*1st set normal @82-84% all other sets 3 sec lowering phase and lighter but heavier than last week
Rest 2 mins
E2:15 for 9 min
DB shoulder press 4x6* (both at same time)
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter
WOD
4 RFT
20 wall balls 20#/14#
10 burpees
Cap: 10 min
E3MOM for 12 min
Front squat 4x6*
*1st set normal @82-84% all other sets 3 sec lowering phase and lighter but heavier than last week
Rest 2 mins
E2:15 for 9 min
DB shoulder press 4x6* (both at same time)
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter
WOD
4 RFT
20 wall balls 20#/14#
10 burpees
Cap: 10 min