SWOD
Every 3 minutes for 12 minutes (4 sets), complete:
Back Squat x 2 reps @ 70%, 75%, 80%, 80%
Note: Base %’s off of adjustments from 90% AMRAP.
WOD
“Eliza-Plus”
27-21-15-9 for time of (14 min cap):
Power Clean (135/95)
Ring Dip
……….
BURN
10 Minute AMRAP
3 Cal Bike
1 Rope Climb
6 Cal Bike
1 Rope Climb
*Increase by 3 Cals each round
– Rest 5 Minutes –
10 Minute AMRAP
10m Sled Push + Sled Pull
5 Burpees
20m Sled Push + Sled Pulls
5 Burpees
*Increase 10 m Sled Push + Sled Pull Each round
