Warm-up (No Measure)
General Warm Up:
Complete 2 Rounds:
Bottom Push-Up Hold x 20 sec
rest 15 sec
Strict Push-Ups x 8
rest 15 sec
Bottom Squat Hold x 20 sec
rest 15 sec
Air Squats x 8
rest 15 sec
Hand-Release Burpees x 10
rest 15 sec
Specified Warm-Up:
Empty Bar/PVC:
Sumo Deadlift x 5
High-Pull x 5
SDHP x 5
Shoulder Press x 5
Front Squat x 5
Then…
WOD Weight:
2 Shoulder Press
4 SDHP
6 Front Squat
*Pay attention to detail
Bench Press (5@65% – 5@75% – 5+@85%)
*Utilize heaviest lift from 12/23/2020. Take 90% of that number. The percentages for each set will be based off the 90%.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
4 Shoulder Presses
8 Sumo Deadlift High Pulls
12 Front Squats
M: 75 lb
F: 55 lb