3 Rounds of:
12 Wall Balls
8 Lateral Squats (4/side)
6 Burpees
GET FIT
For Time:
21-18-15-12-9-6-3 reps of:
Burpees to 6" Target
40 Double Unders
10 Min Cap
(WELLNESS WOD)
EMOM 10 of:
12 Burpees to Target 6"
60 Single Unders
Alternate movements OTM
GET STRONG
Back Squat
Every 2:30 for 15:00 Complete 5 Reps
Increase weight across sets
COMPETITORS EXTRA
For Time:
40 Thrusters 45/35 1:00 Rest
30 Thrusters 95/65 1:00 Rest
20 Thrusters 155/105 1:00 Rest
10 Thrusters 205/145
10 Min Cap
COACHES NOTE:
The first part can be considered an intense "primer" for a heavy squat day to follow. Put the time and emphasis on getting athletes under challenging loads today for multiple working sets.
ATHLETES NOTE:
Upon completing the Metcon, don't get too relaxed. Instead try to walk it off and start warming up your Squat for the heavy lifts to follow.
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)