Strength/Skill

  • 10 x 20yd Suicides (5,10,15, 20yd increments)

WOD

  • AMRAP in 20 minutes:
  • 4 Ring Dips
  • 8 Abmat Situps
  • 12 MB Walking Lunge Steps
  • 8 Ring Dips
  • 12 Abmat Situps
  • 16 MB Walking Lunge Steps
  • 12 Ring Dips
  • 16 Abmat Situps
  • 20 MB Walking Lunge Steps
  • 16 Ring Dips
  • 20 Abmat Situps
  • 24 MB Walking Lunge Steps
  • …Continue sequence of 4 rep increases.  Score is total reps.

CROSSFITNESS @ 6pm
Strength

  • Tabata the Following:
  • Reverse Lunges
  • Pledge Pushups
  • Abmat Situps

Conditioning

  • Hill Sprints