Warm-up

Coaches Choice

Todays session is for you to work on skills and a little deloading so you can test heavy next week.

Metcon

Metcon (AMRAP - Reps)

16'
50 K/cal Row
50 Box Jump over
50 Partner DL @ (365/325/275)
50 Pistols
50 T2B C2B combo
50 Wall Balls (20#/14#)

This is a Winter WOD tester.
300 Reps = 1 round. All movements can be split up as needed. For the DL if it is Male/Male= 365, Male/Female= 325, Female/Female= 275

Skill Development

4 Rounds NOT for time
2 legless or 4 Rope Climbs
5-8 Strict HSPU
10 Alternating DB Snatches (70#/50#)

Accessory Work

3 Rounds Not for time
50 Butt Squeezes
10 GHR
30 secs Overhead hold (Heavy) w/KB'S
60 Secs Chinese Plank (Facing down)

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