Monday August 19

FIT

SKILL / STRENGTH

BACK SQUAT
3 - 3 - 3 - 3 - 3

TEMPO: 3 2 X 1
(:03 Down, :02 Pause Bottom, :01 Breath at Top)

WOD

"NASTY GIRLS"
3 ROUNDS
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs

(15:00 Time Cap)

D - 7 Ring Rows + 7 Push Ups, Choose Weight
F - 7 Pull ups + 7 Ring Dips, 95/65
P - As Written

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BURN

SWEAT

AMRAP 12
12 Double DB Hang Power Clean & Jerks
15 Cal Ski / Row

STRENGTH

EMOM 8
20 Sumo Elevated DB Squats
*Hold one end of db, feet on 45 plates no need to reach full ext, try to keep constant tension