4.29.2025 FORTITUDE

WARM UP
10 Shuttle Runs then,
Barbell Warm up
2 rds
10 Good Morning
10 Hang Clean
10 Back Squat
10 Push Press
Dynamic Stretch
5 Sprints

STRENGTH
Back Squat Wave
1 set of 8 on slant board
5@65%, 3@70%, 1@75%
5@70%, 3@75%, 1@80%
5@75%, 3@80%, 1@85%

WOD
FORTITUDE
For Time:
15 – 10 – 5 Reps of:
Power Cleans 135/95
Handstand Pushups
50 Sit-ups
then
15 – 10 – 5 Reps of:
Hang Power Cleans 135/95
Bar Dips
50 Sit-ups

ICING
Pull Up Progressions
8 reps of negatives 3 second descent
Couch Stretch 2 mins each leg