Main – WOD
Warm-up
Matt Chan (No Measure)
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Weightlifting
Bench Press (6 x 6 @ 70% 1RM)
Metcon
Metcon (AMRAP – Reps)
EMOM 10
2 Pull-ups
2 Chest 2 Bar
2 Box Jumps 30/24″
Rx+
2 C2B pull-ups
2 Bar MU
2 Box Jumps 30/24″
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