It's going to be 90 on Thru/Fri... Beach Day!!!
Warm Up:
Run 800m
15 Ait Squats
15 Sit Ups
10 Burpees
Mobility:
Squat to Stand 5x
Frog Rotation 30 sec each side
Pigeon 45 sec each side
Strength:
Max Back Squats in 2 min
Advanced: 135/95#
Newer: 95/65#
WOD:
2 Rounds for max reps
Min:1: Burpee Box Jumps (24/20")
Min 2: KB Swings (53/35#)
Min 3: Rest
Min 4: Deadlifts (135/95#)
Min 5: Single Arm Devil Press (40/25#)
Min 6 Rest
Min 7: Sit Ups
Min 8: Thrusters (75/55#)
Min 9: Rest