Warm-up
AMRAP 8
20 Single Unders
8 Wallballs
6 Deadlifts (working up to Metcon weight)
4 Lateral burpees
20 Single Unders
8 Wallballs
6 Deadlifts (working up to Metcon weight)
4 Lateral burpees
Metcon
Partner Up!
– Buy in –
200 Double Unders
– Then –
100 Wallballs (20,14)
100 Deadlifts (225,155)
100 Lateral Burpees
100 Wallballs (20,14)
– Cash Out –
200 Double Unders
*1 works, 1 rest*
Rx: (185,125)
L2: (155,105)
L1: (Double Under Attempts) (14,10)(135,95)
– Buy in –
200 Double Unders
– Then –
100 Wallballs (20,14)
100 Deadlifts (225,155)
100 Lateral Burpees
100 Wallballs (20,14)
– Cash Out –
200 Double Unders
*1 works, 1 rest*
Rx: (185,125)
L2: (155,105)
L1: (Double Under Attempts) (14,10)(135,95)
Intent: Effort today should be around 80%. The Open workout wasn’t particularly high-threshold so Athletes efforts today can be slightly higher. Overall, we want you to focus on perfect movement as often times in the open form goes out the window in order to move faster. Deadlifts are intended to be light and done touch n go for bigger sets.
Finisher
Coach led mobility/stretch
$ Out
Banded Complex with a light band all done UB:
50 Banded Facepull aparts
50 Banded Pulldowns
50 Banded Pull-aparts
50 Banded Facepull aparts
50 Banded Pulldowns
50 Banded Pull-aparts