STRENGTH:
BackSquat
40%x5, 50%x5, 60%x5
Last round, no more than 5 reps
Cycle 3, Week 4
WOD:
3 Rounds for Time:
400 M Run
21 Thrusters (75/55)
AP: 3 x 10 KB TeaPots ea side
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6:00am BootCamp
Three Couplets, 7 Minute Time Cap on Each of the 4 Rounds
4 Rounds: 10 KBS (44/35#), 10 Box Step Ups w/ KB at side (20″)
4 Rounds: 10 DB Front Squats (35/25#), 10 DB Plank Row
4 Rounds: 10 DB Snatch from the Ground (35/25#), 10 Lunges w/ DB
Three couplets. Each needs to be completed in 7 minutes or less with no rest between couplets. The objective to complete each couplet on schedule. If you complete 4 rounds within 7 minutes, move onto the next 4 rounds. If you do not succeed, progress to the next workout regardless. Score is total time. Max time is 21min
QOD: What was the best thing that happened to you this weekend?