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Main – WOD
Warm-up
Metcon (No Measure)
Row for 2 Min
6 KB SDHP
8 KB Swings
10 KB Snatches
Banded Good Mornings or similar deadlift warm up.
Weightlifting
Deadlift (3 x 5 @ 10lbs more than last week.)
Metcon
Metcon (Time)
5 Muscle Ups
15 GHD Sit Ups
20 Box Jumps
25 KB Swings [53/35]
30 Wall Balls
35 Push Ups
40 OH Walking Lunges [45/25]
35 Push Up’s
30 Wall Balls
25 KB Swings [53/35]
20 Box Jumps
15 GHD Sit Ups
5 Muscle Ups