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3rd February 2019

WOD WOD, February 4, 2019

Butterbean

Warm-up
A) Squat / Press prep n flow
B) Glutes / Scaps
C) 10 Minutes to build each barbell movemt up to working load
Back Squat (Weight)
Then
Every 4MOM x 4 Sets

Minute 1 :

3 x Back Squats @ 75-80 % 1RM

Minute 2 : REST

Minute 3 :

5 x Shoulder Press @ 65-70% 1RM ( clean from floor )

Minute 4: REST

*Team up in groups of 2-4, as long as you are lifting similar loads there will
be plenty of time and plates to switch out, just stay switched on

Shoulder Press (Weight)
Metcon (Time)
"The Hurt Locker" Sprint Finisher

3 RFT

21 x Wall Ball 20/10lbs
21 x KB Swing 24/20"

6 Minute cap finished or not

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