WOD

7/9/10

Strength: FSQ

Warm up:

1X5 @ 50%

rest 90 sec

1X3 @ 60%

rest 90 sec

1X3 @ 70%

rest 2 min

 

Then:

EMOM X 10 alternating minutes

1 X 3 FSQ @ 90% of 1 rm

:30 sec of walking with KBs pressed above head (HAP)

 

WOD:

12 min to establish 1 rm HPSN (P2)

reduce to 80% then 5 OTM X 10