WOD

Wednesday

Metcon 1: "Load Up"

In min 0-4

15-12-9

Front squats (95/65#)

Lateral barbell burpees

In min 4-8

12-9-6

Front squats (115/80#)

Burpee box jumps (24/20")

In min 8-12

9-6-3

Front squats (135/95#)

Burpee box jump-overs (24/20")

Metcon 2: "Chain Mail"

Alternating OTM, 16x (4 rounds)

Min 1: 50′ front rack KB walk lunge (53s/35s)

Min 2: 9 deadlifts (275/185#) + 25′ handstand walk

Min 3: 60 double-unders

Min 4: rest

Virtuosity training (optional):

20 strict toes-to-bar