Monday, 30 December WOD

Warm Up:

  • 400m Run
  • 15 burpees
  • 10 Strict Pull-ups
  • 5 Strict Hand Stand Push-ups
  • 3 rounds for quality of:
    • 10 Jerk Grip Overhead Walking Lunges, pick load
    • 10 Bent Over Rows, pick load

Strength:

Back Squat Wave

6-4-2-6-4-2-6-4-2

Increase starting weight after each wave.

Metcon:

For time:

  • 60 Double Unders
  • 30 Burpees
  • 60 Double Unders
  • 30 Wall Balls, 20/14 lbs
  • 60 Double Unders
  • 30 Deadlifts, 225/155 lbs
  • 60 Double Unders
  • 30 Wall Balls, 20/14 lbs
  • 60 Double Unders
  • 30 Burpees

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