Wednesday March 27, 2019

Warm Up:
Partner 1:
Row Fish Game
Partner 2:
Empty Bar 10 Reps, Deadlift,
Box Step Ups 10 Reps
Lunges 10 Reps
SWITCH when Partner 1 completes or 5min mark
Then:
Partner 1: Movements
Partner 2: Fish Game
*score combined
Metcon Prep:
1 Round, Opening Weights
4 Calorie Row
4 Deadlifts (Warm Up Weight)
4 Box Jump Overs
Then
1 Round, (Increase to Opening Weight/Box Height)
4 Calorie Row
4 Deadlifts
4 Box Jump Overs
WOD:
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
MindSet:
” Stress does not go with my outfit. ” -BossBabe
” Stress does not go with my outfit. ” -BossBabe