MONDAY WOD

STRENGTH

Overhead Squat (4×3 @ 41X1 climbing from 60% of 1RM)

4 sec down, 1 sec pause in bottom, explode AFAP up, 1 sec pause at top.

 

METCON

Rest 2 min between B1 and B2.

B1: Metcon (Time)

E2MOM for 10 min:

10 Alternating BB Front Rack Lunges 95/65#

10 Burpees over the Bar

Score is slowest round time.

 

Beginner

E2MOM for 10 min:

8 Alternating BB FR/BR Lunges 65/45#

8 Burpees (no pushup)

 

RX+

115/75# Lunges

B2: Metcon (Time)

E2MOM for 10 min:

10 Deadlifts 185/125#

10 Box Jumps 24/20″

Score is slowest round time.

 

Beginner

E2MOM for 10 min:

8 Deadlifts 12585#

8 Box Jumps 20/14″

 

RX+

225/155# DL

30/24″ Box Jumps