Intent - PERFORM
A. Back squat - 3 every 90 sec. for 15 mins *building to heavy triple
B. Plate OH leans - 20/alt x2
+
3 Rounds
50 Air squats
15 Shoulder to overhead
15 Lateral burpee over barbell
Rx - 115/75#
MRx - 95/65#
Teens - 55/45#
Sport -
Before WOD:
A1. Box step ups w/light DB in hands - 6-8/leg x3
A2. Banded lateral walks - 15-20/direction x3
A3. Banded squats - 10x3
After WOD:
7 min AMRAP
5 Sandbag squats @ 150/100#
100ft Sandbag bear hug carry
-rest 5-6 mins-
7 min AMRAP
100ft Yoke walk
1 Legless rope climb