STRENGTH/SKILL

One set every 4 min for 12 min (3 Sets) All Groups

400m run; rest remaining time

Time each set individually

Can row 500/400m x3; or Airdyne 40/30 Cal x3

WOD

Tower of Power Back Squats;

5 stations of pyramid style lifting [light-medium-heavy-medium-light]

1 min on, 3 min off for max points;

1. 135/95#: 1 pt each rep

F: Lightest DB/Load

P: as rx

S: 185/125

2. 185/125#; 3 pts each rep

F: Moderate DB/Load

P: rx

S: 225/155#

3. 225/155#; 7pts each

F: Heaviest DB/load

P: rx

S: 275/185

4. 185/125#; 3 pts each

F: Moderate DB/Load

P: rx

S: 225/155#

5. 135/95#: 1pt each

F: Lightest DB/Load

P: as rx

S: 185/125

add up total score=reps*points