Strength: Back Squats

3 warm ups sets of 5 reps each, then:

60% x 5

70% x 5

80% x 5


WOD: “Antelope Canyon”

20 min clock:

Part A:

4 min AMRAP

12 Snatch 95/65

12/9 Cal Row


  • rest 4 mins


4 min AMRAP:

12 HSPUs

12 Pull Ups


  • rest 4 mins


4 min AMRAP:

1 Rope Climbs 15’

6 Devil Presses 35/20


3 separate scores (rounds + reps)


Recovery Row or bike for 3-5 mins at 50% effort

antelope.jpg

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