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WOD - Monday, 29, 2019

Warm-up
2 RFQ with an empty bar
7 Kanga Squats
7 Hang Muscle Cleans
7 Clean High Pulls
7 Elbow Rotations (each Side)
7 Front Squats
25ft HS Walk (3 Wallwalks)

Strength: Front Squat / Gymnastics *SUPERSET*

Front Squat
10-8-6-4-2-2, climbing
10 @ 60% of your 1RM Front Squat
8 @ 65% of your 1RM
6 @ 70% of your 1RM
4 @ 75% of your 1RM
2 x 2 @ 80% of your 1RM

Record the heavy Doubles.


SUPERSET WITH THE SQUATS.
Handstand Push-ups

10-8-6-4-2-2

Modify this movement so its challenging but allows you to go unbroken or close to it.

Metcon
"Catch Me If You Can"
For Time:
50 Wallballs
40 T2B
30 Burpee Box Jump Overs
20 C2B Pull Ups

Time Cap: 10:00


Extra Credit
"BroSesh"
3 x
15 Paralette Push Ups
15 Bent OverRows (AHAP)
3 x
15 Skull Crushers
15 Barbell Curls (5 top half/5 bottom half/5 full)
3 x
15 Lateral DB Raises (AHAP)
15 DB Curls

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