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Main – WOD
Warm-up
Metcon (No Measure)
Run/Row/AD 3 Min
3 Rounds
16 Walking Lunges
30 Ft Bear Crawls
30 Ft Crab Walk
15 Scap Push Ups
Squat Mobility
Weightlifting
Back Squat (3X5 @ 20X1 5 lb more than last week)
Metcon
Metcon (Time)
21-18-15
Thursters [95/65]
Bar Facing Burpees
Metcon (Weight)
3 X 20 Back Extensions
Try and add weight. Hold some plates against your chest.