Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Back Squat 70% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)
WOD: Badger (CPO Mark Carter)
3 rounds for time:
95 pound squat clean, 30 reps
30 pull-ups
Run 800 metres
RidgeWOD:
WOD: 12 Minute AMRAP
3x 185# Bench Press
5x 225# Back Squat
*REST as Needed*
Ten Rounds - EACH for Time:
100 Meter Sprint
*REST 90 Seconds between Sprints*
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