WOD — WOD

AMRAP 4 minutes of:
30 double-unders
3 Overhead Squats 135/95

Rest 4 minutes & repeat.

8 x 200m Sprints

REST DAY!

Get out of the gym. 

For max reps:
Min 1: L Pull-ups
Min 3: Shoulder-to-Overhead, 205/145
Min 5: Pull-ups, Strict
Min 7: Shoulder-to-Overhead, 185/135
Min 9: Pull-ups, Chest-to-bar
Min 11: Shoulder-to-Overhead, 155/105
Min 13: Pull-ups
Min 15: Shoulder-to-Overhead, 135/95

*The odd minutes are for max reps. The even minutes are for rest. No rack for the barbell, unless necessary.

Back Squat
3-3-3-3-3-3-3

*Jog an easy 2 miles to cool down.