MONDAY

fullsizerender-17WOD

Strength:
Tempo Back Squat
5 x 4
(70% of 1RM)

Weighted Pull Up
4 x 6
(55% of 1RM)

MetCon:
For Time
100 Burpees

Midline/Core:
10 Knees-to-Elbows
20 Sit-Up (GHD)s or WB Sit Ups
30 Back Extensions
50 Overhead Walking Lunge With Plate (45/25)
30 Back Extensions
20 Sit-Up (GHD)s or WB Sit Ups
10 Knees-to-Elbows