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Main – WOD
Another A/B day. Same story as yesterday. If you are newer – follow the B group. Experienced folk should do the A.
Also note that today the weightlifting portions of the program are listed as metcons because they are EMOM’s
Warm-up
Metcon (No Measure)
2 Rounds
25 Double Unders
:20 Handstand Hold
8 Burpees
4 V Ups
Front Rack / OH Mobility
Weightlifting
A: Metcon (Weight)
EMOM 10 Min
1 Shoulder Press
Go heavy.. like really close to your max heavy. No misses.
Score = Total Weight
B: Metcon (Weight)
EMOM 10 Min
3 Shoulder Presses
Be conservative. Make sure you can use the same weight for every set/rep.
Score = Total Weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min @ 80%
5 Push Presses [95/65]
10 Deadlifts [95/65]
15 Box Jump Step Downs