WOD 09/13/2021
A2: Warm Up – For Quality-
:180 Seconds Ski
:30 Seconds of Handstand Shoulder Taps
:30 Seconds of HRPU
:30 Seconds Slow Air Squat
:30 Seconds Bear Crawl
:30 Seconds Slow Air Squats
:180 Seconds Ski
:30 Seconds of Handstand Shoulder Taps
:30 Seconds of HRPU
:30 Seconds Slow Air Squat
:30 Seconds Bear Crawl
:30 Seconds Slow Air Squats
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B: Clean (10 Minutes To A Challenging Single)
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C1: Metcon Prep – 3 Rounds of:
3 Front Squat
3 Deficit HSPU
3 Front Squat
3 Deficit HSPU
Build weight and intensity each round with round 3 @ C2 Pace; Rest 30-60 Seconds between rounds and 90 Seconds before C2
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C2: Metcon
RX’d = AMRAP 16 of:
6 Front Squats (205/145#)
6 Deficit HSPU
6 Front Squats (205/145#)
6 Deficit HSPU
Level 1 = AMRAP 16 of:
6 Front Squats (135/95#)
6 HSPU
Level 2 = AMRAP 16 of:
6 DB Front Squat (45/25#X2)
6 HRPU
