13 Mar WOD- Tuesday, March 14

Strength:

Back Squat Wendler wk3, c2
75% + 10# x 5
85% + 10# x 3
95% + 10# x Max reps
% based on 90% of 1RM

WOD:

2 min Row for max cal
3 min rest
1 min Row for max cal
2 min rest
30 sec Row for max cal

*if needed start 2nd heat on the 2:30 mark

Finisher:

Tabata hollow rocks

6pm Lite N Tite
Part 1:

30 sec on/off- 5rds
Assault bike for cal
Rest
DUs for reps
Rest

Part 2:

100 DB Clusters for time w/ burpee EMOM*
Lv1: 1 burpee 20/10
Lv2: 3 burpees 25/15
Lv3: 5 burpees 35/25
*start with clusters
18 min cap

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