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Main – WOD
1RM Day — This begins a 12 week cycle of getting stronger. Good luck and get after it.
Warm-up
Metcon (No Measure)
Row/Run/AD 3 Min
2 Rounds
10 Walking Lunges
10 Banded Good Mornings
2 Rounds
10 Reps Each Side Banded Trunk Twist
https://www.youtube.com/watch?v=Kno3j_-AFMA
Squat Warm Up
Weightlifting
Back Squat (1RM – Make small jumps at the top. True 1RM)
Metcon
Metcon (Time)
5 Power Cleans [175/125]
15 Kettlebell Swings
10 Burpees
Rest 6 Minutes
Metcon (Time)
5 Power Cleans [175/125]
15 Kettlebell Swings
10 Burpees
Rest 6 Minutes
Metcon (Time)
5 Power Cleans [175/125]
15 Kettlebell Swings
10 Burpees
Rest 6 Minutes
Metcon (Time)
5 Power Cleans [175/125]
15 Kettlebell Swings
10 Burpees
Rest 6 Minutes