Essentials:
A. Back Squat/ or goblet squat- 10-12 reps@31X1 x 3; rest 90 sec – (10min including set up)
B. plank – 45 sec-1min x 3; rest 45 sec. (7 min)
Fitness:
A. Back Squat – 6-8 reps @31X1 x 3; rest 90 sec (10 min including set up.)
B. WTD plank x 1 min x 3; rest 45 sec. (7 min)
WOD (all):
3 rounds for time:
5 thrusters
1 full gasser (50 yd x4)
Rest 2 min
E = 35/20# DB’s.
F= 155/ 105# BB