16 November 2021

RX

Strength/Skill

Toes to Bar (Strict)

Every 90s x 8 complete

8-12 strict TTB

Workout

WOD (for time) 12 min cap

3 rounds

400m/300m row
12 Box jumps
18 DB Push press

 

METCON

Workout

On a 26 minute clock
complete:

50 Dual DB lunges (each leg)
50 Push ups

100 Single DB Step ups
100 Plate GTOH

in the remaining time

Max distance

 

BASELINE

Workout

AMRAP 12

24 Burpee to wall ball
14 Wall balls
10 Wall ball bench step overs

3 mins rest

AMRAP 12

30 Step ups
20 Sit ups w/wall ball
10 Burpee box step over with ball

 

LEARN TO MOVE

Session 4

Olympic Lifting Series