WOD

CrossFit Pally – Bootcamp

Weightlifting

Pistols (Spend 8 minutes working on drills)

If you have pistols: try

or 4×4 per leg

Back Squat (1 Tempo B.S. EMOM x 9 rounds)

Tempo: 3331 (down for 3, hold for 3, up for 3, stand for 1)

Spend 5-7 minutes warming up to a good moderate/heavy weight that you can maintain the tempo. If you lose the tempo, drop the weight and check your ego.

Metcon

Metcon (AMRAP – Rounds and Reps)

4×4″ stations 1″ rest in between

A. 10 tire flips

20 sledgehammers

B. 15 goblet squats

15 KBS

C. 60 singles

20 KB drags plank

D. 10 box jumps or 16 step ups

10 push-ups

CrossFit Pally – CrossFit

Weightlifting

Squat Snatch (5 touch n go every 2 min for 7 rounds)

Same as was with cleans last week, pick a working weight to maintain the entire time, but you have flexibility to drop or add weight if you want/need to

Metcon

Metcon (AMRAP – Rounds and Reps)

13″ AMRAP

10 R. arm DB Push Press 50/35

15 Suitcase DL

10 L. arm DB Push Press

15 V-ups (scale to tuck crunch)
Use a pair of DBs for this wod, ideally same weight for all.

Remember: for V-ups you can’t break the hollow position and let your feet rest on the ground between all reps, feet should lightly maybe kiss the ground.