Sunday

Fox River Strength and Conditioning – Open Gym

Warm-up

Warm-up (No Measure)

Grab a barbell and a band and complete:

2 Rounds of:

5 Snatch Grip RDLs

5 Muscle Snatch

5 OHS

5 Back Squat

5 Goodmornings

10 X-Band Walks each direction

Weightlifting

Power Snatch + OHS (5 x 2 + 2, Every 60s building in weight)

Power Snatch + OHS

Sledpush (Bld to heaviest 50ft in 8:00. Rest as needed)

Sledpush

Metcon

Metcon (AMRAP – Reps)

EMOM 12:

ODD Minutes: 10 Overhead Squats (115, 75)

EVEN Minutes: 200 Meter Run

Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55)

L1: (53, 35 Goblet Squat) (100-150m run)

Extra Credit

Single Leg DB RDL (3 x 10 – Unsupported Leg)

Categories: WOD

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