Monday’s WOD June 29th


Strength:
A.) Overhead Squat
8/50%
6/60%
4/70%
2/80%
B.) GHD’s
4 x 10
*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.
Conditioning:
CAT ONE:
5 Rounds For Time of:
40 ft Handstand Walk
10 Toes To Bars
20 Box Jumps 30/24
 
CAT TWO:
5 Rounds For Time of:
10 Shoulder Touches
10 Toes To Bars
20 Box Jumps, 24/20
 
CAT THREE:
5 Rounds For Time of:
4 Wall Climbs
10 Toes To Bars/Knees to elbows
20 Box Jumps, 24/20
 
CAT FOUR:
5 Rounds For Time of:
5 Wall Climbs Pike / Push-ups
10 Knee Raises
20 Box Step-ups, 20
*Trainer will scale CAT FOUR further if needed.