Strength
Front Squat 6×2 @ 90%
Conditioning
3 Rounds For Total Reps (1 min each station)
Ring Dips / HR Push-ups
Tire Flips
Grasshoppers/Ab Mat Sit-ups
Farmer’s Carry 88/70/53lb KB
Prowler Pushes 500/350lb
—Rest 1 minute between rounds
WOD Notes: There is no transition time between movements, so there is a 5 minute running clock each round with a 1 minute rest after the prowler. You may use bands to assist with ring dips or scale to HR Push-ups. Tire flips may be performed with a partner if necessary. Make sure to stop a few seconds early for the farmer’s carry so you can get a full minute for the prowler pushes.
***Happy Birthday to Bonnie Boyles! (Jordy’s Mom)
Rich & Shayne right before they suffocate themselves in a WOD, haha!