SWOD
FRONT SQUATS 4X2 @ 85% 3 SEC HOLD IN BOTTOM REST :60 BETWEEN SETS
WOD
2 ROUNDS
50 DOUBLE UNDERS
40 WALLBALLS 20/14 comp 30/20 (Slam balls)
30 BOX JUMPS 24/20 comp 30/24
20 RUSSIAN KB SWINGS 70/53
1 ROPE CLIMB comp= Legless
SWOD
FRONT SQUATS 4X2 @ 85% 3 SEC HOLD IN BOTTOM REST :60 BETWEEN SETS
WOD
2 ROUNDS
50 DOUBLE UNDERS
40 WALLBALLS 20/14 comp 30/20 (Slam balls)
30 BOX JUMPS 24/20 comp 30/24
20 RUSSIAN KB SWINGS 70/53
1 ROPE CLIMB comp= Legless