WOD:
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65#) (65/35)
21 Over-the-Rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#) (75/55)
18 Over-the-Rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#) (95/65)
15 Over-the-Rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#) (115/80)
12 Over-the-Rower Burpees
Max Calorie Row
Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets
