Wednesday - The Fight

Group warm up

Empty bar warm up (emphasis on OH Squat)

Strength

OH Squat (may use a rack)

3-3-3-3

Metcon

“The Fight”

3 Rounds:

KB swings (53/35)

Deadlift 185/125

Burpees

Double Unders

T2B

*With a running clock, you will have 1 minute at each station and 2 minute rest after all 5 stations. Score is total reps completed per round. Keep a cumulative score of each round, DO NOT count each station separately since that will confuse you at the end of each round

*coaches will set up 5 lanes (3 in the main room, 2 in the middle room)

*Athletes will start at different stations rotating onto the next exercise at the minute mark.

OT

Goat work