Saturday – 12/7/19

8am Kettlebell
TGU 4 per side
Then
4 sets of 5
Heavy front squats
Weighted pushups
Then
35 on 5 off 4 rds
Ball slams
Any crawl
Squat jumps
Then
3 rds 30 on Rest 10
KB curls
KB tri extensions

9am WOD
Partner:
-100 Burpees
-90 Wall balls 20,14
-80 Double Unders
-70 Thrusters (75,55)
-60 Cal Row
-50 Deadlifts
-400m Run (together)
-30 Shoulder to Overhead
-200m Plate Carry 45,25
-10 Muscle-Ups

10am Olympic Lifting