Monday, 21 March WOD

Warm-up

  • 2:00 Machine
  • 2 Rounds
    • 10 Tempo Goblet Squats
    • 10 KB Single Leg Deadlifts (each leg)
    • 20 Banded Pull-Aparts
  • -Pigeon Stretch (0:45 each side)
  • -Couch Stretch (0:45 each side)

STRENGTH

  • Back Squat 4×3 at 80% 1RM Rest 2 mins between sets.

Strong reps here at a high-ish percentage today.

METCON

  • For 4 cycles: AMRAP in 3 mins of:
    • 7 Deadlifts, 225/155 lbs
    • 7 Strict Handstand Push-ups
    • 14 Air Squats
  • Rest 1 min between each cycle. For each cycle restart the AMRAP.

Shoot for 3 rounds each time!

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