Strength  

Backsquat  

5x5 across 

add 5# to last week

Follow each set with

1 depth drop + 2 broad jumps

 

WOD 

Every 2 minutes until failure  

30' sled push 135/75

add 50/25# after every successful push

 

Comp HW 

EMOM 7 min

4 handstand push ups

 

CHALLENGE WOD 1

RX

12 minute AMRAP

500m row

25 burpees over the rower

100 double unders

 

SCALED

12 minute AMRAP

500m row

25 burpees over the rower

100 single unders

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