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Main – WOD
80% day. Stay aerobic/sustainable.
Warm-up
Metcon (No Measure)
Run 400M
2 Rds
5 x Air Squats
5 x Front Squats
5 x Overhead Squats
OHS mobility
OHS Technique Review
Weightlifting
Overhead Squat (5X5 @ 31X1)
Metcon
1: Metcon (AMRAP – Rounds and Reps)
@ 80% / Sustainable!!!
AMRAP 5 Minutes
35 Double Unders
8 Pull Ups
15 Box Jumps
9 Push Ups
Rest 3 Minutes
2: Metcon (AMRAP – Rounds and Reps)
@ 80% / Sustainable!!!
AMRAP 5 Minutes
35 Double Unders
8 Pull Ups
15 Box Jumps
9 Push Ups
Rest 3 Minutes
3: Metcon (AMRAP – Rounds and Reps)
@ 80% / Sustainable!!!
AMRAP 5 Minutes
35 Double Unders
8 Pull Ups
15 Box Jumps
9 Push Ups
Rest 3 Minutes
4: Metcon (AMRAP – Rounds and Reps)
@ 80% / Sustainable!!!
AMRAP 5 Minutes
35 Double Unders
8 Pull Ups
15 Box Jumps
9 Push Ups