AFAP (As Fast As Possible)
3 rounds of
400m Run
12 Push Jerk 70/50kg
20 V-Ups
StrengthWOD
A> Overhead Squats
6-6-6-6 @70% of your 1RM
*You must hold 4″ seconds in the bottom
B> Strict Presses
4x 6-10reps @75% of BW – Tempo 40X2
*Use a spotter to bring the weight up
Goal is between 6-10 reps
C> L-Sit
30″-30″-30″-30″
*With as less stops as possible
**12′ minutes to do A, 12′ minutes to do B, 12′ minutes to do C.
