9.4.24 WOD

200m Run

into

2 Rounds
3 No Contact Burpees
3/3 Step back Reverse Lunges
4 Air Squats with Kb/Plate Press out in Bottom
5/5 Single Arm DB Press
20 Singles

Then..
Week 4 of 4

Every 2:00 x 5 sets

Sets 1-5: 5 Back squats @ 72-82%

The goal this week is to be 5-10 lbs heavier than last week. If you missed last week, or struggled last week… stick to about 75%.

All working sets of 5 should be performed at the same weight. The last 2-3 reps of each set should be challenging.

Challenge yourself with the weight today knowing we do not end with a high-volume set. Next week we will move to 3s

Then…
Part 1:

AMRAP x 6 Minutes
10 Wall Balls
8 RKBS
6 Box Jumps with step down

-Rest 2:00-….

Part 2: Score = Rounds and Reps

AMRAP x 6 Minutes
24 Double unders (36 single unders)
12 Alt DB Hang CnJ
9 Toe To Bar