WOD

Monday

Strength: Wave Back Squat (wk 1)

In 4 min

Set 1: 6 reps (recommended starting @75%)

Set 2: 4 reps

Set 3: 2 reps (adding weight between sets)

---- 3 min rest ----

In 4 min

Set 4: 6 reps (using wt for 4 reps above)

Set 5: 4 reps

Set 6: 2 reps

Metcon: "Flintstones"

2 rounds of

50 wall balls (20/14#)

30/25 cal bike or 34//30 row

30 toes-to-bar

20 alternating DB snatches (50/35#)