WOD
Strength (load)
Front rack lunge 5 sets of 10.
Every 2:00. Use moderate weight.
Metcon (time)
For time:
60 Double-unders
6 Weighted box step-overs
60 Double-unders
12 Weighted box step-overs
60 Double-unders
18 Weighted box step-overs
M: 22,5kg DB’s & 24” box
N: 15kg DB’s & 20” box
Timecap: 7 minutes.
Accessory:
Seated good mornings, 5 sets of 10 – heavy
Weighted step ups, 3-5 sets of 10/10) – heavy
Rest 120s between sets
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