Main – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Weightlifting
Back Squat (5 @ 50%, 5@ 65%, 5@75%, 5+@85%)
Working with a 90% of your 1 RM.
Metcon
Metcon (Time)
Descending ladder 10-1 reps for time
box jumps 24″/20″ RX+ 30″/24″
deadlift 150#/95# RX+ 225#/150#
dumbbell push press 50#/30#
Cool Down
500m row
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