wednesday

Warm-up

3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold

Into… 

3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ→ Mod→ Hard)

Strength

Back Squat
3 x 5
Moderately heavy (75-85% of 1rm)

Metcon

​4 SETS
ON A 4:00 RUNNING CLOCK...
400m Run
20 Plate Ground to OH (45/35)|(35/25)
Max Overhead Plate Walking Lunges in Remaining Time

-No Additional Rest b/t Sets-

(Score is Total Reps)