0:00 - 27:00
A)
Back squats 5 x 7 @ 70% + 10kg 3 rep Max
With
5 x 5 strict press (continue from last weeks)
-if you get all 5's go heavier by 2.5kg next time
36:00 - 48:00
-record score (total reps)
B)
12 min amrap
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
(Main site wod)
-if there are more then 10 people, get the faster ones to start first and the slower athletes to start 3 minutes later.
-make sure no one drops an empty bar.
52:00 - 57:00
C)
5 min amrap
10 x burpees
1 x rope climb
Optional Accessories
1)
5 x 6/3 muscle ups
With
5 x Max ghr
2)
5 x 8-12 one arm landmine rows
With
5 x 30 Russian twists