WOD-
HEAVY DAY:
5 x 8 Rep Max
Back Squat to Med Ball
*Med ball or other target where hip is
below top of knee for full range of
motion.
**No sitting on ball, just tap to verify
depth
Between sets:
5 Bottom half strict toes-2-bar
5 Top Half Strict toes-2-bar
SPRINT-
For time:
50(35) Calories on the rower
50 Ab mat sit ups
50(35) Calories on the rower
50 Air squats
50(35) Calories on the rower
50 Ab mat sit ups
50(35) Calories on the rower
50 Air squats
