Tuesday

Tuesday

Advanced Warm up:
Run 400
15 Push Ups
15 Air Squats
2 Rounds

Challengers Warm Up:
Review and practice movement for today’s WOD.

Metcon (2 Rounds for weight)
A. 16 minute EMOM
1 – Advanced: 4 DB Bear Complex (Power Clean + Squat + Push Press + Squat + Push Press)
Challengers: DB Manmakers
2 – 5 Strict Pull Ups or 10 Ring Rows
3 – 15m Bear Hug Sandbag/Slam Ball/Atlas Stone Carry + 5 Burpees
4 – 100m Shuttle Run

Rest 4 minutes before part B.

Score is:
Round 1 – weight for DB Bear Complex/DB Manmakers
Round 2 – weight used for carry.

Metcon (2 Rounds for weight)
B. 16 minute EMOM
1 – Advanced: 3 DB Snatch Complex (snatch + ovh squat + hang power snatch + ovh squat)
Challengers: 2 Front Rack Squat + 2 Push Press
2 – 5 Tire Flips
3 – 15m KB Front Rack Carry + 3 KB Press/Push Jerk each side
4 – 100m backwards/forwards shuttle run

Score is:
Round 1 – weight for DB Snatch Complex/front rack squat complex
Round 2 – weight for KB carry

2018-07-31