CROSSFIT

STRENGTH

Back Squat for load:
#1: 3 reps

AIR FORCE WOD

For time:
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

*4 BURPEES EVER MINUTE

SPARK

STRENGTH

Squat for load:
#1: 12 reps

WORK THAT BODY

3 ROUNDS FOR QUALITY
10/10 Half Kneeling Pallof Presses
10/10 Single Leg DB RDL (Athlete Choice)*
1:00 Alt. Sit Thrus
2:00 Bike or Row (EZ Pace)**

*Keep weight Moderate.
**Nasal Breathing Only.

(No Measure)