Front Squats, 3-5 reps every 2 min x 5 sets
Push Press, 3-5 reps every 2 min x 5 sets
Tabata Hollow Rocks
15 min AMRAP
200m Farmers Carry (45/35 – hand)
10 Ring Rows – yes for everyone!
10 Thrusters @ 95/65
10 Box Jumps @ 24/20
Trainer’s Tips: If you don’t think we do enough strength training you’re crazy! Take the opportunity to work on your strength when it’s there. Don’t worry about finishing first if it means scaling things to a point where you don’t get any strength benefits. This goes for the lifting portion and the wods, choose your battles, and let them reflect your personal goals…thus the variety in rep ranges and movements in many wods.