Strength
EMOM for 12 Minutes
ODD = 3 Bench Press 85%+
EVEN = Prowler Push 400lb+/300lb+ (60 ft = length of Rage)
—Prowler should take about 15-20 sec max each round
Conditioning
For Time
250m Sled Drag 45/25lb
100 Double Unders
50 Cal Row
40 Slam Balls 40/25lb
30 HSPU
20 Front Rack Lunges 205/125lb
250m Run
WOD Notes: You may scale the weight on the sled. Scaling for DU are 250 singles. You may scale the reps of the HSPU to 20 reps or do 30 Push Jerk @ 155/105lb (55% of 1RM Push Jerk). Lunges should be around 65% of your 1RM Front squat.
