Strength
Overhead Squat
5×12 @50% of 1RM
Sets on Clock
0:00, 2:30, 5:00, 7:30, 10:00
*
Partner WOD
4 Rounds For time:
30 Partner Wall Balls 20/14lbs
20/15 Cal Row each/ 200m Run
*Partner Wall Balls to be done to the wall (standing side by side)
*Partner 2 perform Air Squats while partner 1 Rows/Runs and visa versa.
*Every Air Squat performed is 1sec off the total time it took to complete the workout. In other words, the more Air Squats, the better your finish time.
*
PEAK
Strength Circuit
4 Rounds not for time
10 Bent over Rows @40% of 1RM Front Squat
10 single leg Romainian Deadlift each side @30% of Deadlift
Max effort Strict Ring Rows