WOD 10.07.19

PERFORMANCE

STRENGTH

5x5 Tempo Backsquats (3.2.3) 

rest 1:30 btw sets 

*Across. 3 seconds down, 2 seconds at the bottom, 3 seconds up. 


CONDITIONING

EMOM20

Min1: Max Effort Wall Ball Shots 20/14

Min2: Walking Rest 

Min3: Max Effort Calorie Row 

Min4: Walking Rest. 



Goal: 150 Reps


FITNESS

BUILD 

5 sets for quality: 

10 Dual KB Romanian Deadlifts 

20 Box/Bench Hamstring Curls 

-rest 1:30-


BURN

AMRAP20 (Teams of 2) 

4 Box Jumps 

6 Slam Balls 

8 MB Lunges 


*Alternate full rounds