Pull up holds by the 4:30 class. So much strength!! |
Strength
B. squat
Find a 3RM
4 x 3 @ 90%
Windshield Wipers
3 x 2/Side
Rest 60 Seconds
WOD
12 Min. AMRAP (As many REPS as possible)
Teams of 3
Partner 1: Sprints 200meters
Partner 2: Completes as many burpees as possilbe before partner 1 returns
Partner 3: Holds plate over head (45/25)
Score=total burpees
*If partner 3 cannot hold overhead, partner 2 must stop doing burpees as wait for partner 3 to get it back up.
*Partners switch tasks when partner 1 returns from their sprint.