Pre Wod
3 Efforts of
Run 200m
5 Front Squats
5 PC
5 KBS
Conditioner
7 RFT
3 Power Cleans 70/50kg
5 Front Squats 70/50kg
7 RKBS 32/24kg
9 Box Jumps 30/24"
Rush Hour
5 RFT
40 Du's
21 KBS 32/24kg
10 Pull Ups
Strength
Week 1/6
60% effort 3 sets of 8 reps
Bench Press
Flat and Incline
Seated Dumbell Press
Supine Tricep Ext
Lateral Raises
BarBell Shrugs
StrongMan
AMRAP 10
Power Clean 3-2-1
Must increase weight
Score is total reps and weight range
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