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WOD For: Tuesday, September 11, 2018

MAXCF

Strength

Build to a 5 Rep Back Squat (31X1)

Training

AMRAP 12:

7 DB Front Squats 50/35

7 Box Jumps 24/20

*EMOM – 3 Burpees

MAX45

Strength

Bench Press – 6 X 5 (20X0)

Rest 1:30 between sets

Training

4 Rounds:

1:15 Airdyne

:45 Rest

1:15 Push ups / Burpees*

:45 Rest

*Sets 1 & 2: Push ups, Sets 3 & 4: Burpees

MAX30

3 Rounds:

30 Step ups

20/15 Cal Airdyne

20 Reverse Lunges

25/20 Cal Row

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