Warm Up 94 (No Measure)
10 Lengths of Gym
2 RNFT:
10 Lateral hops over Wall Ball
10 Wall Ball
10 Hand-release push-ups
10 Wall Ball Sit-ups
+
2 RNFT:
15 Banded Pull Through
10 Banded Side Step (/side)
Kang Squat (6-6-6-6)
Good Morning => Squat
*The movement pattern is the reverse coming back up. You will need to go slow and deliberate with this. This movement will expose where your fault is in the backsquat.
Metcon (Time)
21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
*Time cap 17 min*
Scale 1:
18-12-6
Scale 2:
12-9-6
14/10
Banded/jumping
75/55
20/16
35/20