WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm

CFPB Bootcamp:
8:30am

Rowing w/ Ingrid:
6:30pm

WOD
Every 90secs
paused back squats
2x 2@75% 3sec
2x 1@75% 5sec
2x 2@80% 3sec
2x 1@80% 5sec
Then….
Max effort back squats at 80%
Then…
For time-
In teams of 2 or 3
6 rounds of
Sled push 50m, added weight 90/135
200m sprint
*relay style, each person completes the sled push then each person completes the run (one person working at a time)

Extra Credit & Oly Extra Credit
3-5 rounds of:
8-10 glute ham raises
8-10 front rack lunges (heavy)
Then…
100 banded good mornings
*hammer the hammies*

CFPB Bootcamp
Strength
EMOM 7mins
3- 3sec pause squat
(Rising bar)

Conditioning
10 min AMRAP
5 tire flips in & outs
200m run

Core work
Coaches choice