Monday

 

Strength Development:

Front/Back Squats

 

5 sets @ every 2 minutes

 

·   1st min: 3 front squats

·   2nd min: 5 Back squats

 

Add weight from last week

 

Hero WOD

 

“Viola 1”

 

Staff Sgt. Alex Viola

3rd Batt, 7th Special Forces Group (Airborne)

 

Died 17/11/2013

Kandahar, Afghanistan

 

25 Minute AMRAP

 

3, 6, 9, 12, 15, 18,… reps and so on

 

·   Thrusters (RX 42.5/30 kg)

·   Pull-ups

·   Over-the-bar burpees

 

Scale the thrusters so that you can maintain a constant pace across the whole workout.