8/7

Unrated – Personal Training

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Warm-up

4:00 Clock:

30 Plate Hops

3 Step Down/Step Up Burpees

:30 Plank

Strength

Brent Smith

Back Squat (5×5 @ 70%)

Metcon

Brent Smith

Metcon (Time)

3 rds:

400m run

10 deadlifts (225)

20 Wall Balls (20)

30 Alternating Leg V Ups

Metcon

Rebecca Bell

Metcon (AMRAP – Rounds and Reps)

2 sets:

AMRAP 7 Minutes:

30 Wall Balls (6)

30 Alt Bodyweight RDLs

-Rest 3:00 b/t sets-

Post WOD

3 sets:

10 Windshield Wipers

15 V Ups

20 Russian Twist