Main – WOD

View Public Whiteboard

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