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Main – WOD
A/B will show up during the strength today. Stick with what you did last time.
Warm-up
Metcon (No Measure)
12 Split Squats
10 Perfect Wall Balls
x 3
BS Mobility12 Split Squats
10 Perfect Wall Balls
x 3
BS Mobility
Weightlifting
A: Back Squat (6X2 @ 20X1. Work at same weight each set.)
B: Back Squat (3X5 @ 20X1. + 5lbs from last week.)
Metcon
Metcon (Time)
3 Rounds
30 Double Unders
15 Burpees 6″ Target
15 Box Jumps [24/20]
Metcon (Weight)
Extra Credit
3X12 Weighted Back Extensions