30-01-2023

FITNESS

STRENGTH
In a 12′ window find 1 rm front squat
build up sets
10-8-5-3-1-1-1-1….etc

wod
Team of 2
for time:
50 box jump over
30 clean and jerk 50/35
50 burpees
30 clean and jerk 60/40
50 box jump over
50 burpees over bar

BURNOUT

EMOM 30′

-15/12 cal row
-25 russian swings
-18 wallballs
-18 goblet reverse lunges
-max reps burpees
-REST