Strength
1 RM Back Squat
Metcon
1 – 10
10 – 1
T2B
Sumo Deadlift (185/135)
Wizard of WOD – Fall Challenge Teams of 3
100m synchronized walking lunges
20 synchronized swings 55/35, scaled 35/25
30 synchronized box jumps, scaled step overs
40 synchronized sit ups
30 synchronized box jumps
20 synchronized swings
100 synchronized lunges
0 – 3 minutes
Complete
2 rounds of
5 HSPU
5 Deadlifts (225/155)
3 – 6 complete
2 rounds of
8 HSPU
8 DLs
Keep adding 3 reps to each movement every time the athlete advances
