Tuesday
Pre WOD Back squat 3-3-3 Workout of the Day For time 15-12-9-12-15DB Front Squat (50/35)C2B Pull-Up *After each full set, complete 10 Up-Downs
Saturday
Workout of the Day Every Minute On The Minute For 25:00 For Max Reps 1st: renegade rows2nd: abmat situps3rd: goblet squats4th: 100 meter run5th: rest
Tuesday
Workout of the Day 4 Rounds For Time 400m Run24 Sit-Ups12 Push Press (115/75) Post WOD Assault Bike sprits4 X :30:30 rest between efforts