Box
Strength work-
Build 3 rep MAX for-
– Push press
– Front squat
– Deadlift
– No more than 5 tries per movement
– FORM above WEIGHT
Metcon-
50 Bar facing Burpees for time
– 7 Minutes cap
Plate & Dumbell & Bodyweight WOD
Warm up-
3 sets of-
12 "Mountain Climbers"
8 Squats
6 Broomstick Deadlifts
4 sets of-
2 rounds of "Burgener warm up"
8 sit ups
Metcon-
10 Rounds for time-
5 Power snatches
5 squat snatches
5 OHS
10 Russian twists with Plate / DB or Sit ups
