Wod 12.4 For Time 50 Back Squats (135/95 lbs) 40 Pull-Ups 30 Shoulder-to-Overheads (135/95 lbs) 50 Front Squats (85/65 lbs) 40 Pull-Ups 30 Shoulder-to-Overheads (85/65 lbs) 50 Overhead Squats (65/45 lbs) 40 Pull-Ups 30 Shoulder-to-Overhead (65/45 lbs)
*scale weight as needed, also maybe change the rep scheme to 35 squats, 25 pull-ups, 15 shoulder-to-overhead*
A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike
A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R