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Class WOD 5/29
Warm-up
Coaches Warm Up & Dynamic Movement Prep
5min mobility, stretching & cardio

Dynamic Warm Up x 2 Rounds:
ARE 5/5/5
TGU 3/2/1
Strength / Skill Work
A.1: Front Squat (5 x 5 building to 80% of 1RM)
A.2: Metcon (Weight)
Grip Strength Work
Plate Walk 5 x 20m, rest 1:00
Holding a bumper plate in each hand, walk 20m without letting go.

Enter heaviest weight you were able to carry for all 20m. Only enter weight of 1 bumper, NOT combined weight.
Reference WOD from 2/3 and 3/10 for history.
WOD
F.WOD: Metcon (AMRAP - Rounds and Reps)
*Fitness*
8min AMRAP
8 Front Squats (from floor)
8 SVPU
100m Run

FS Weight should be one you can power clean and complete 8 reps unbroken.
P.WOD: Metcon (AMRAP - Rounds and Reps)
*Performance*
8min AMRAP
8 Front Squats 135/95
8 CTBs
100m Run

RX+
155/115 on FS
3 Bar Muscle Ups