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Main – WOD
We start a new weightlifting set up today. There will now be two tracks (for lack of a better word) for weightlifting.
If you are an RX athlete and you feel like you have made some pretty big PR’s lately.. you are in the A group for weightlifting. Everyone else is in the B group.
The idea being the work in the B group will get you into the A group quicker than just doing the A group exercises.
You’ll need to stick with A or B for at least 6 weeks. Choose wisely.
Warm-up
Metcon (No Measure)
Row 2 Min
10 Goblet Squats
:20 Ring Push Support Hold
60ft Duck Walks (hint – rig is 24 feet long)
Squat Mobility
Weightlifting
A: Back Squat (6X2 Build to a heavy double. Not a max double.)
B: Back Squat (3X5 @ 20×1. 10lbs less than previous best.)
Metcon
Metcon (Time)
5 Rounds for Time
55 Double Unders
16 OH Walking Lunges [45/25]
Row 250