Strength
EMOM For 12 Minutes
ODD = 3 Front Squat @ 85%+
EVEN = 3 Bench Press @ 85%+
Conditioning
1) Prowler Push – 8 Laps for Time (length of Rage) 400/300lb
—Rest 5 minutes
2) 250m Sled Drag 45/25lb
—Rest 5 minutes
3) 250m Farmers Carry 70/53lb
—Rest 5 minutes
4) 20 Tire Flips For Time
WOD Notes: Score each mini workout separately on the whiteboard. Pick a weight for the prowler where you can finish under 3 minutes.
