Athletes,

Put the candy down and lets get back to it. Just a few more months until the Open and we will be ready!

Jared – FTCF

A. Warmup
4 Minute AMRAP
10 Double Unders
10 Situps
10 Backsquats 45/35

B. SWOD
Back Squat
10 @ 70%

C. WOD
Athletes, you will have to maintain your own time. On the AMRAP you will have to count your sets. Use chalk!

With a Running Clock
40 Push-ups
Rest 90 seconds
30 Push-ups
Rest 1 minute
20 Push-ups
Rest 30 seconds
10 Push-ups
Rest 2 Minutes Then

AMRAP 3 minutes
Max sets of 3 unbroken strict HSPU
Rest 3 minutes
AMRAP 2 minutes
Max sets of 2 unbroken strict HSPU
Rest 3 minutes
Max strict HSPU in 1 minute

Rest 1 minute
Max back squats in 1 minute 135/95

D. Progressive Model
Strict Pullup