WOD
“Pirate’s Booty”
On the minute x 21:
Minute 1 – Row (M: 15 cals, 12 cals)
Minute 2 – 15 Box jump overs (M: 30″, W: 24″)
Minute 3 – 15 Medball squat cleans (M: 20 lbs, W: 14 lbs)

Posted on CFNE on 16 August 2016

STRENGTH

A) EMOM 10x:
ODD- 6 Sumo Deadlifts with Band
EVEN- Rest

B) 3 super sets of:
8 BB Split Squats (Right)
8 BB Split Squats (Left)
12 Weighted Calve Raises (BB)

C) 3 Super Sets of:
20 ab mat sit ups
10 grasshoppers
10 weighted knees elbows