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)