01192019

18
Jan

01192019

Cycle 3 Retest Week, Day 5

Warm-up:
100′ Walking Lunge
then
3x
10 Box Jump Overs
10 DB Snatch

Strength:
Find 3 RM Deadlift

Met-Con:
3 RFT
15 DB Front Squats (50/35#)
15 Box Jump Overs (24/20″)
15 HSPU (Scaled will be box-HSPU)
then
100′ Handstand Walk (Scaled will be 50 empty bar push press)

Endurance WOD @ 10am:

Hero WOD “Donny”
21-15-9-9-15-21 reps of:
Deadlift (225/155#)
Burpees

Compare to https://www.furorcrossfit.com/12092018-2/