Lunges5x20
Each rep is a step forward and backward on the same leg.
4 Rounds For Reps
Minute 1 : Max deadlifts (135/95) *no dropped reps*
Minute 2 : Max front squats
Minute 3 : 50 second plank hold (counts as 1 rep and must be completed for Rx)
WOD 400m Run
15-12-9
Push Jerks (115/75)
5-5-5
Muscle-ups
Scoring: Time
WOD 2
400m Run
15-12-9
Power Snatch (115/75)
Strict Ring Dips
Split Squat 5x20Split Squat for load:
#1: 20 reps
#2: 20 reps
#3: 20 reps
#4: 20 reps
#5: 20 reps
Push and Pull
10-1
Dynamic Push-ups
1-10
Strict Pull-ups
*10 split jumps after every round*
