3rd February 2019
WOD WOD, February 4, 2019
Butterbean
Warm-up
Back Squat (Weight)
Then
Every 4MOM x 4 Sets
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
B) Glutes / Scaps
C) 10 Minutes to build each barbell movemt up to working load