WOD 6/18

Performance – Week 6 of 8 Power / Lactate Endurance Week
A. Front Squat x3x3@RPE 8-9 Rest 2:00
B.
3 Rounds of 1 min AMRAP
6 Deadlift 115#, 95#
6 Sprawls
Rest 3 min (1 min Rest, 45 sec R Plank, 45 sec L Plank, 30 sec rest)
Rest 5 mins
C.
3 Rounds of 1 min AMRAP
6 DB/KB Squat Jumps
3 Pull ups
Rest 3 min (1 min Rest, 1 min Front Plank, 1 min Rest)
*Record Total Completed Rounds of B and C

Foundations  (Test)
Skill
Kip Pull-ups
A.
EMOM alternating for 16:00
2-4 Kip Pull-ups
2-4 Push-ups
B.
25-20-15
Wall Ball
No Push up Burpees
*Time recorded

“When you’re a beautiful person on the inside, there is nothing in the world that can change that about you.” -Sasha Azevedo