WOD: A. Back squat: 1 – 1 – 1 – 1 – 1 E2MOM B. 22 minute AMRAP of: 10 back squats 135/95 RX+ 175/115 (MRX 95/65) 10 toes-to-bar 10 overhead lunges 45/35 lb. plate 10 chest-to-bar RX+ 10 bar muscle-ups (MRX 10 pull-ups) **score is load, rounds and reps C. Core Accessory Training: 100, 75 or 50 GHD or anchored ab-mat sit-ups for time 2 minute low plank hold with 1 push-up every 10 seconds 100, 75, or 50 butterfly ab-mat sit-ups for time CFHSV Running & Endurance WOD: For time: 1000m row, rest 4 minutes 2 cycles of: 500m row, rest 2 minutes between efforts 5 cycles of: 200m row, rest 1 minute between efforts
