A)
2 sets:
4 barbell front rack step ups **SLOW AND CONTROLLED THE WHOLE REP**
100ft farmers carry HEAVY
B)
Back squat:
3 sets: (2-3 minutes btw sets)
10 reps
*As heavy as possible
C)
15 Minute AMRAP:
400m run (new 400m route)
12 Thrusters (95/65) *1 sec pause at the top of each rep
6 Burpees over bar
This weeks floater WOD:
3 Rounds for time:
45/30 Calorie Assault Bike
30 KB Swings (55/35)
20 Chest to bar pull ups
10 Strict Handstand push ups