Strength/Skill:
3×3 Back Squat @32X1
(3 sec ECC, 2 sec pause at BOTTOM, 1 sec pause at TOP)​(15- 20)

WOD:

IMG_9464

AMRAP 14

5 Power cleans (155/105)
10 Push-ups
15 Air Squat
30 Double Unders

Midline Cash-Out ​​
EMOM 6 (alt movements)

odd = 20 Hollow rocks
even = 40 sec Forearm Plank

Conditioning:
AMRAP 20

2 min Plank Buy-In (accumulate or straight thru)

then…

200m Run
10 Push-Ups
200m Run
20 KBS
200m Run
20 Wall Balls
200m Run
10 Ring Rows

*start plank at 321 go then with remaining time complete AMRAP cycle, so at most it would be a 18 min AMRAP


Momma’s Quote of the Week:   “You cannot do a kindness too soon, for you never know how soon it will be too late.”–Ralph Waldo Emerson


IMG_9161