CrossFit

STRENGTH/SKILL
Paused Front Squat (5 x 3 @80%, every 90s.)
METCON

Every 4:00 x 5 Sets:
30s Max Effort Row
20 Air Squats
10 KBS (70, 53)

Rx+:(Alt. Pistols, total) (88, 70)

BootCamp

STRENGTH/SKILL
Four sets of:
– Double DB Alternating Reverse Lunges x 8 reps ea.
– Ring Rows w/ 5ct hold x 4-6 reps
METCON
For time:
40 Wall Ball Shots
30 Mountain Climbers
30 Wall Ball Shots
20 Mountain Climbers
20 Wall Ball Shots
10 Mountain Climbers

Fun Fact of the Day

The Nazis tried to teach dogs to talk and read.