Friday, August 12

Warm-up

5:00 AMRAP:

10 jumping jacks

10 PVC thrusters

5 push-ups

10-sec max flex plank

2 star hops (each leg)

Strength

3RM - Front Squat

WOD

Tier 1&2:

Run 1 mile, then

50 manmakers

Tier 3:

Run 1200m, then

40 manmakers

MWOD