Strength: Back Rack Alternating Lunge
4 x 16 (8/side)
Start @ 30% of 1RM Back Squat and build up
WOD: Single Under Flight Simulator
For Time
5-10- 20-30- 40-50- 40-30- 20-10- 5
Rx: Unbroken Sets. Must come to a complete stop after set. If trip up, must start the set back at 0
Scale: If trip up, continue and finish set, but complete 5 burpees before moving to the next set
Score is Lunge weight/time
4 x 16 (8/side)
Start @ 30% of 1RM Back Squat and build up
WOD: Single Under Flight Simulator
For Time
5-10- 20-30- 40-50- 40-30- 20-10- 5
Rx: Unbroken Sets. Must come to a complete stop after set. If trip up, must start the set back at 0
Scale: If trip up, continue and finish set, but complete 5 burpees before moving to the next set
Score is Lunge weight/time
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