Friday, November 4th 2022

WARM UP

Every :15 x 3 Minutes

-3 Box Jumps or Step Ups

3 Sets

3x

:30 wall sit

10 Medball OHS

2 WGS

Into Barbell Warm Up

STRENGTH

EMOM x 4

-3 Thursters

EMOM x 4

-2 Thursters

then

5 Minutes to Find a Heavy Single

METCON

For Time

10-15-20-25-30 Wall Ball @ 20/14

Box Jump

*15min CAP