WOD
Strength (total load)
5 rounds, every 4:00:
5 Back squat
15 KB Swing
Score = total KG lifted
Metcon (reps)
AMRAP in 5 minutes:
3-6-9-12…
Medball clean 20/14lb
AbMat sit-ups
Accessory:
A ) 4 sets of 20m weighted over head walking lunges, regionals style. (one dumbell rests on shoulder while the other is in a overhead lockout.) Switch hands half way.
Rest 2 minutes between sets.
B ) 5 sets of 3 seated box jumps. As high as possible. Rest as needed.
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