Wednesday, 3/9

Cash in: 2×200 on 2:30 minutes

Cash out: 3×10 GHD Sit ups

 

Basic

Every minute, on the minute, for 15 minutes:

  • Minute 1 – Front Squat or Goblet Squat x 8 reps
  • Minute 2 – Box Jumps x 10-12 reps
  • Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Three rounds for time of:

  • Run 400 Meters
  • 30 Kettlebell Swings
  • 20 Goblet Squats

 

Performance

Every two minutes, for 16 minutes (8 sets of):

  • Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

 

Three rounds for time of:

  • Run 400 Meters
  • 30 Double-Unders
  • 20 Deadlifts (155/105 lbs)
  • 10 Front Squats (155/105 lbs)
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