embody

Post WOD shakes courtesy of Embody!

STRENGTH OPTION

PART 1
BACK SQUAT
10 x 3 @ 85%

ADD 5 lbs to your 85%. Only if you made all of last weeks lifts with no fails.

PART 2
5 Rounds NOT for time
10-15 Back Extensions holding 45/25
7-10 Ring Dips or Stand Dips (no kipping today)

PART 3
Jog 4 Laps at a pace you can keep a conversation and stretch for 10 min.

OR

CONDITIONING OPTION

In Teams of 2

BUY IN – Row 2K Switching every 250 m

Immediately to:

3 Rounds
40 Wall Balls 20/14
Run 1 Lap Together