Happy Birthday Jess. Enjoy!
WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
LIFT:
Back Squat
3 @ 60%
3 @ 70%
3 @ 75%
2 x 3 @ 80%
*Perform a set every 2 Min.
WOD:
“CAPACITY 1”
1 Min. Max Cal. Assault Bike
*Rest 1 Min.
EMOM 8
ODD: 80% Cal. Bike
EVEN: Rest
*Take 80% from Max Cals.
-Rest 3 Min. –
For Time:
50 Bar Facing Burpees
-Rest 3 Min.-
For Time:
50 Bar Facing Burpees
*Goal is to match times.
FIT
LIFT:
Front Squat
8 @ 55%
8 @ 60%
2 x 6 @ 65%
WOD:
“CAPACITY 1”
1 Min. Max Cal. Assault Bike
*Rest 1 Min.
EMOM 8
ODD: 80% Cal. Bike
EVEN: Rest
*Take 80% from Max Cals.
-Rest 3 Min. –
For Time:
50 Bar Facing Burpees
-Rest 3 Min.-
For Time:
50 Bar Facing Burpees
*Goal is to match times.
