Warm up:

2500 m row


A) 6×3 back squat… same load across

B) class WOD(your only pure CF workout of the day. Slay it.)

C) 4×12 (each leg) Bulgarian split squat 

D) 10 min emom

Even: 15 ghd sit-ups

Odd: 15 hip extensions 

E) every 3 min for 9 min 

Max effort set of freestanding shoulder taps. Minimum per set is 20. So if you don’t get 20 then kick up again and get there.

Friday, June 9th, 2017 at 5:42 am / Competitive