Warm-Up / Skills

3 min Zone 1
3 Rounds
10 Lunge
10 Push-up
10 Squat
Then:
5 min Mobility

View Public Whiteboard

Strength

Exercise: Back Squat
Reps: 5@65%, 5@75%, 5plus@85%
Comment: Weindler Cycle WK1/Wave2
Add 10lb to WK1/Wave1

Metcon

4 Min AMRAP
1 HPC 135/95
1 FS
1 PP
1 BS
1PP
2 Min Rest
4 Min AMRAP
1 HPC 115/85
1 FS
1 PP
1 BS
1PP
2 Min Rest
4 Min AMRAP
1 HPC 95/65
1 FS
1 PP
1 BS
1 PP
There will be a 3 Burpee penalty
for every time you drop the bar.