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CROSSFIT WOD
Back Squat 3×5 @ 85%

6-8RNFT:
100ft Sled Push,
5 Strict Pull-Up,
10 Russian Kettlebell Swing

* Pick heavy weight for sled push and kettlebell swing. Add weight to increase difficulty for pull-up. Scale pull-up as needed.

Accessory:
Dips & Ring Row Superset: 2xMax

– Banded Dip (light blue band only)
– Eccentric Dip
– Ring Hold at top or bottom
– Push-up
• Try to be as a parallel to the ground as possible for ring rows – approximately 7-15 reps


BODYFIT WOD
3x
20 Alternating Lunges

5-10 Push-ups / Eccentric Push-ups

15 Minutes of:
200 M Run

5 Strict Pull-Up or Ring Row
10 Russian Kettlebell Swing


MOB:
– Pigeon
– Barbell Calf Mash
– Barbell Shoulder Mash