The One and ONLY Island Box!
Fitness:
Skill:
Backsquats
8 @45%
5 @ 55/65/75%
3 @80%
WOD:
“Lightning Rod” – CFNE
3 Rounds for Time
500m Row
400m Run
30 Abmat Situps
20 Pullups
Fitness:
Skill:
Strict Press
8 @ 35/45/55%
4 @ 65/75/85%
WOD:
15 Minute AMRAP
5 Shoulder to Overhead 185/105, 155/95, 135/85, 115/75
20 DU / 50 Singles
5 Deadlift
30 DU / 75 Singles
8 Bar Over Burpees