1.) Wolf Tail
3 rounds
500m Row
17 Front Squat 165/115lb
Note: front squat should be approx 60% 1rm if scaled
**Choose 1 extra credit**
2.) 5 Push Press every 2 minutes for 10 minutes @ 55%
Note: cycling is the name-o of the game-o
500m Row
17 Front Squat 165/115lb
Note: front squat should be approx 60% 1rm if scaled
**Choose 1 extra credit**
2.) 5 Push Press every 2 minutes for 10 minutes @ 55%
Note: cycling is the name-o of the game-o
3.) 10 minute EMOM
Odd: 10 Dumbbell Overhead Squat 5 each arm
Even: 10 Ring Dips, use high rings if able
4.) 13 min AMRAP
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper
Odd: 10 Dumbbell Overhead Squat 5 each arm
Even: 10 Ring Dips, use high rings if able
4.) 13 min AMRAP
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper
Unequipped At Home
1.) 10-8-6-4-2-4-6-8-10
Alt. Pistol Squats (squat to chair)
1.) 10-8-6-4-2-4-6-8-10
Alt. Pistol Squats (squat to chair)
Jane Fonda Side Crunches (oh, you know)
2. ROMWOD
2. ROMWOD