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WOD - Monday, 2/4/2019

Warm-up
For Quality:
12-8-4
Chest to Ring Rows
Overhead Squats (Empty Bar)
x 3 Double Unders (36/24/12, DU practice)
 

Strength: Front Squat (21:00)
10 @ 62% of your 1RM
8 @ 67%
6 @ 72%
4 @ 77%
2 x 2 @ 82%

MetCon
AMRAP 9
20 Unbroken* Broken Double Unders
10 C2B
5 DB Box Step Overs (50s/35s)
*RX = Unbroken double unders. If you trip up before 20 start back at zero.
 

 

Extra Credit: Open Prep/Engine

For time:
3 RFT
15 Cal Bike
15 Cal Row
15 Cal Ski

 

Rest exactly 1:00 between rounds.
Record time of each round.

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