170731
Warm-up
Warm-up
coach led
Warm-up
wod prep: 2 minutes couch, 2 minutes pigeon
Strength
Front Squat (5-5-5-5-5 climbing)
Metcon
Metcon (AMRAP – Rounds)
EMOM 15
one: 5 clusters (40-45% C&J)
two: 10 pull-ups
three: 20 double unders
one: 5 clusters (40-45% C&J)
two: 10 pull-ups
three: 20 double unders
Metcon
Metcon (Time)
2RFT
200′ bear crawl
100′ walking lunge
200′ bear crawl
100′ walking lunge
Optional Additional Conditioning
Metcon (Distance)
Overhead Barbell Hold and Carry
4 sets 50′
75% 1RM Jerk
4 sets 50′
75% 1RM Jerk
empty bar
Metcon (AMRAP – Reps)
Wall Ball Side Toss (to head height)
3 x 10 each
3 x 10 each
Mobility and Recovery