Warm-up
Gymnastics
PVC pipe for height
Weightlifting
Back Squat- 10 lifts- slowly add weight
Review- Front squat, overhead squat
Review- Front squat, overhead squat
Metcon
Partner WOD
5 Rounds
Partner A- 8 Front Squat
8 OHS
8 Back squat
16 box jumps
Partner B- 1- sit ups
2- Wall sits w/ 10 lb plate
3- Plank hold
4- Wall sits w/ 10 lb plate
5- sit ups
Switch after Partner A completes their round. Partner B is doing the movement for the entirety of Partner A’s work time
5 Rounds
Partner A- 8 Front Squat
8 OHS
8 Back squat
16 box jumps
Partner B- 1- sit ups
2- Wall sits w/ 10 lb plate
3- Plank hold
4- Wall sits w/ 10 lb plate
5- sit ups
Switch after Partner A completes their round. Partner B is doing the movement for the entirety of Partner A’s work time
Simon Says