WARM-UP
EMOM x 8 MINUTES (:50 ON / :10 OFF)
MIN 1 – 6 Bootstrap Squats + Max Lunge-Lunge-Squats
MIN 2 – 8 Up-Downs + Max Shoulder Taps
MIN 3 – 5 Med Ball Squats + 5 Med ball Push Press
MIN 4 – 8 Push-Ups + Max Mountain Climbers
STRENGTH Week 9 of 9
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Back Squat
WOD
AMRAP 12
10 Wall Balls (20/14)|(14/10)
8 Up-Downs to Target*
10 Wall Balls
8 Hand Release Push-Ups
*Target 6′ above standing reach.
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