TUESDAY WOD:

Warm-up

Row 500m
10 OH squat w band
10 pass thrus
2 wall walks
400m run
10 Around the World ea direction
10 OH walking lunge
(3) 30 second plank holds
*group stretch

Weightlifting

Overhead Squat

3@ 55%
3@ 60%
3@ 65%
3@ 70%
*log in your 70%
-stick to the percentages and work on proper positioning, full depth and mobility

Metcon

 

Metcon (Time)

4 Rounds for Time
15 calorie row
20 pull ups
25 wall ball shots (20/14lb to 10/9ft)