WOD – Sun, Sep 8
Intent
Warm Up
Coaches Choice
A. Strength (Weight)
4x Every 3 minutes
4×8 Single leg BB dead lift ( slow down)
4×5 BB Bench press
With a partner preferable for ease of setup
B. Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP of:
4 DB Front squat 50/35 35/20 20/10
4 DB Hang clean
4 DB Push press
4 DB Turkish situp each side R/L
Alternate: 100m run and 5 Cals Bike
Cool Down
Coaches Choice.
Opening with a strength piece to test balance in the single leg RDL and push our bench press. Right into a spicy amrap with the goal to stay unbroken and hang onto the DBs every round,