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WOD - Tuesday, 3/5/2019

Warm-up
CFCI Full Body, Unilateral WU#1
3 RFQ:
10 KB Snatches (5/5)
10 Overhead Walking Lunges (bumper plates or KBs)
10 Single-Arm Ring Rows (5/5)
 

Strength: Front Squat
10 @ 66% of your 1RM
8 @ 71% of your 1RM
6 @ 76% of your 1RM
4 @ 81% of your 1RM
2 x 2 @ 86% of your 1RM

Metcon
AMRAP 4
8 DB Hang Cleans (50s/35s)

8 C2B
8 Box Jumps (30"/24")

Rest 2:00

AMRAP 4
8 DB Hang Cleans (50s/35s)
8 C2B
8 Box Jumps (24"/20")*


This is meant to be done at the same intensity you would attack an Open Workout of this time domain.
*Box goes to a lower height in second round.


Extra Credit: Open Prep: Gymnastics GOAT WORK
Devote 10:00-20:00 to a gymnastic skill/technique you've been meaning to work on. To be the "Greatest Of All Time" you have to put in the G.O.A.T. work. This is that time.
MUs/BMUs, HSPUs, HS Walks, C2B, Butterflies, etc
 

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