Wednesday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50

Warm-up

Warm-up (No Measure)

1 ROUND

10 Up-Downs

20 Lateral Hops Over Bar or DB

10 Alt. Box Step-ups (20) or 10 Forward Lunges

1 ROUND

10 Up-Downs Over Bar or DB

10 Alt. Box Step-ups (24) or 10 Reverse Lunges

1 ROUND

5 Bar or DB Facing Burpees

10 Box Jumps (24/20) or 10 Jumping Lunges

Strength

Deadlift (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Deadlift

(Score is Weight)

Strength – HOME

Metcon (Weight)

6 SETS ON A 15:00 CLOCK…

10 DB Tempo Deadlift (1111)

15 Glute Bridges

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

3 Deadlifts (255/175)|(185/125)

6 Bar Facing Burpees

9 Box Jumps (24/20)

-10:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

6 ROUNDS FOR TIME

8 DB Facing Burpees

10 DB Deadlifts

12 Jumping Lunges

-10:00 Hard Cap-

(Score is Time)