MAY 12TH

STRENGTH: 5X3 3SEC PAUSE IN THE HOLE FRONT SQUATS HEAVY AS POSSIBLE

WOD:

4 ROUNDS FOR TIME

10 PULL UPS

7 BURPEES

5 FRONT SQUATS 155/95#

7 BURPEES

CORE:

3XME SUPERMAN HOLD

ON RAMP:

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m