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Main – WOD
Warm-up
Metcon (No Measure)
3 Rounds
12 Bulgarian Split Squat @ 3010**
8 Ring Rows
**Tempo is strict and should be done as a group. Focus on an upright torso
Squat Mobility
Weightlifting
Back Squat (3×5 @ 20×1 5 lbs more than last week)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Metcon (No Measure)
Rest a few minutes…
Coaches choice – Hamstring/Back Exercise
Back Extensions, Glute-Ham Raise, Good Morning, etc…
Can be different for each athlete