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WOD - Monday, 2/25/2019

Warm-up
3 RFQ
50ft Single-arm DB overhead walking lunge
25’ HS Walk (2 Wallwalks)
5 Strict C2B (pull ups/ring rows)
 

Strength: Tempo Front Squat 5/3/0/1 (18:00)
Build to a heavy set of 5.
5 Box Jumps after every set (including warm up sets (30/24, step down)
TEMPO: 5/3/0/1
5 secs down
3 at bottom
up AFAP
1 sec to reset and breathe

Metcon
AMRAP 14:

30 DB Front-rack Lunges (50s/35s, alternate, 15/15)
21-15-9
C2B
In time remaining:
ME Game’s Style Burpees
Score is total reps (135 + burpees)
30 Lunges, 21 C2Bs, 30 Lunges, 15 C2Bs, 30 Lunges, 9 C2Bs...M.E. GS Burpees
 

Extra Credit: Open Prep
4 RFT:
10 Cal Bike
10-20 GHD SUs
50’ Handstand walk (4 Wallwalks)

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