WOD

Pally Fit LLC – CrossFit/Fitness

Weightlifting

5 RD:

1:00 ISO Lunge hold (30s/side)

[REST 1:00]

https://www.youtube.com/watch?v=u-bhL8zo570 (iso lunge demo)

Metcon

Metcon (9 Rounds for reps)

3 RDS:

90s AMRAP Jump Rope (OR Jumping jacks)

[Rest 30s]

90s AMRAP KB Tater

[Rest 30s]

90s AMRAP DB Push Press

[Rest 30s]

https://youtu.be/v2R_w2dvEmY (KB tater demo)
Score all 9 AMRAP’s individually

Pally Fit LLC – CrossFit/Fitness

Metcon

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Sub WBS with Single DB Thruster if needed

https://youtu.be/n1wi6C1E8Vc (Single DB Thruster demo)