Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

– 4-8 strict/weighted or 2-4 negative pull-ups

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10 ring face curls

– 10/side bent over SA banded tricep kick backs (small band)

– 10 slide hamstring curls

OR

Conditioning Option 

E5M x 3-5 sets:

– 400m run, 1000m bike or 500m row

– 16 weighted or unweighted box step ups (20/14 MB)

– 12 plate sit-ups w/ press at top (25/15)

*Can weight feet with DBs for sit-ups

Join us for the R.A.D. WOD at 5:45pm followed by a crawfish boil!

For time:

– 10 shuttle runs (down and back = 1)

– 50 wallballs

– 10 shutle runs

– 50/40 cal row