WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:
Every 90 for 4 rounds-
2 x back squats @ 80%
(Pause on the 1st rep 2-3secs)
Then max reps (no pause) @80%
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For time:
5 rounds-
10 thrusters 75/115
10 handstand push-ups
2 rope climbs
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Extra Credit–
5min AMRAP
Muscle ups
Or
5 rounds NFT
5 kip swings from rings & 5 banded transitions & 5 dips (add weight if you can)
Or
5 rounds NFT
5 strict pull ups & 5 dips or 10 push ups
*add weight or increase difficulty*
