WARM-UP
AMRAP x 7 MINUTES
20 Single Unders*
7 Up-Downs
14 Groiners
7 Lunge + Lunge + Twist
14 Bootstrappers
*ATHLETE NOTE: At 3:00 switch to Double-Unders/ Attempts.
STRENGTH
Metcon (Weight)
4x7
Tempo Back Squats (32X1)*
*Keep weight Moderate.
(Score is Weight)
WOD
Metcon (5 Rounds for time)
5 SETS
44 Double Unders
22 Up-Downs
11 Back Squats (95/65)|(65/45)
-Rest 1:00 b/t Sets-
(Score is Each Set For Time)
KG BB: (42.5/30)|(30/20)