Strength
E3MOM for 12 min
BB BO row 4x6*
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter but up from last week
E2:15MOM for 9 min
Weighted bar dip 4x6 – use a more challenging progression than last week if not able to add weight
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter
WOD
Sprints
6x100 m RPE 8
6x50 m RPE 8
*walk back is rest
E3MOM for 12 min
BB BO row 4x6*
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter but up from last week
E2:15MOM for 9 min
Weighted bar dip 4x6 – use a more challenging progression than last week if not able to add weight
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter
WOD
Sprints
6x100 m RPE 8
6x50 m RPE 8
*walk back is rest