WOD 4/11/2019


Published April 11, 2019


PreWod

Warm-up (10 minutes)
200m jog
10 Leg Swings (Front-to-back)
10 Leg Swings (Side-to-side)
10 Arm Circles (Forward and Backward)
16 Walking Lunges
10 Banded Good-morning


MetCons

Category 2 make up day

Deadlift
- Test Deadlift (15m)
-if previously tested, Deadlift: 3x8

Upper Body Push
- Test UB Push (15m)
- if previously tested Barbell Press 3 reps EMOM for 10 minutes

Upper Lower Endurance
- Test Upper/Lower Endurance (Diane) (15m)
- if previously tested
6RFT:
200m Run
20 Push ups or Box Push Ups
10 Deadlifts (225/155) or (185/135) or (135/95) or (95/65)
1 minute Rest

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