WARM UP

2 Min Row Bike or Jump Rope

3 Min AMRAP
5 Pause Goblet Squats
10 Red Band Pull Aparts
10 Hamstring Curls on Sliders
10 Glute Walks R & L

PART 1

Be sure you understand the Tempos for both the squat and ring row,
don’t try to rush through them and use the full rest periods.

5 Rounds of:
A1. Back Squat 3-6 Reps @ 33X3*
60 sec Rest
A2. 5-8 Reps Elevated Ring Rows or Straight Leg Ring Rows 5-8 Reps @ 2112**
90 sec Rest

Newer athletes should opt to perform more reps on the Back Squat with
Less Weight

BS = *3 Seconds to lower the squat, 3 seconds in the bottom position,
X = Explode Up, 3 second pause at the top
RR = **2 Seconds to lower the Row, 1 second at the bottom, 1 second to
row up and 2 second hold with rings touching chest

PART 2

Choose CrossFit or Strength

FITNESS

With a Partner. One person works at a time. Break up the work however
you see fit. Reset the Bike after each round.

30-25-20-15-10-5 reps for time of:
Assault Bike Cals
Wall Balls 20/14 or 14/10* @ 10’/9′

*FYI the wall ball targets on the racks are 9′ tall and are “legal
reps” for ladies standards

SPORT

If you choose to do SPORT today it is Solo, There is one weight option
and you have a 15 Min Time Cap.

OPEN WOD 15.5

27-21-15-9 reps for time of:
Row Cals
Thrusters 95/65

OR

STRENGTH

3 Rounds

A1. Barbell Overhead Squat 3-5 Reps @ 22X1 (2 sec down, 2 sec pause,
explode up, 1 sec at top)
0:30 Rest
A2. Strict Pullup Weighted or BW Only 4-6 Reps
0:60 Rest

B1. Single Arm KB/DB Row 6-8 Reps @ 2212 (2 sec down, 2 sec pause, 1
sec up, 2 sec at top)
0:30 Rest
B2. Strict Dip Weighted or BW Only 4-6 Reps (use the dip stands on the
Monster Racks)
0:60 Rest