SWOD
Every 3 minutes for 7 sets, complete:
Sets 1-3
DB Rear Foot Elevated Split Squat x 5 reps/leg – easy and light
Sets 4-7
Back Squat x 4 reps @ 55%, 60%, 65%, 65%
WOD
Every 2 minutes for 8 minutes (4 sets), complete:
10m Prowler Push – high
10m Prowler Push – low
……….
BURN
For time, until 20 Rope Climbs are completed:
2 min AMRAP of…
8 Burpee Box Jump Overs
Max Rope Climbs in remaining time
– rest 1 min –