Strength
Back Squat – 1×20 @ 77-78%
—use a little heavier than last Friday
Conditioning
100 KB Swings For Time 70/53#
***Do 6 burpees at the top of every minute
Midline (Day 21)
10×20 sec weighted plank (200/110#)
—heavier than last week. Rest 60 sec
WOD Notes: TD = 8-14 minutes. The WOD starts with 6 burpees. You may scale the burpees to 4 every minute if 6 will take over 30 seconds each round.
