Warm Up

• Coaches choice- 10-12 minutes

ACCESSORY WORK (10 minutes)

3 Rounds for Quality of:

• 10 Jerk Grip Overhead Walking Lunges, pick load
• 10 Bent over Rows, pick load

Strength WOD (15 minutes) Back Squat Waves

• (6-4-2)(6-4-2)(6-4-2)
• Wave= (6-4-2)
• REST 3 minutes between each wave
• Load should be lighter to heavier, start wave 1 with your second wave weights from last week.
• Only rest as you are switching weights during the wave reps.

** Record in BTWB so you can use these numbers for next week

METCON

“Wonderwall”

• 60 DU (120 singles)
• 30 Burpees
• 60 DU (120 singles)
• 30 WB (20/14) (10’/9’)
• 60 DU (120 singles)
• 30 Deadlifts (225/155)
• 60 DU (120 singles)
• 30 Burpees
  • ** 25 min time CAP**