A. Every 1:30 For 8 Sets
25Ft HS Walk or 50ft Bear Crawl
Open 18.2 – 18.2 A
1-2-3-4-5-6-7-8-9-10
DB Squats 50/35
Bar Facing Burpees
into Max Clean
12 min Cap
* Score time and Weight
Purpose and Desired stimulus:
– HS walk/bear crawl practice
– squat OPEN WOD
– Heavy Open WOD
MFit
Warm up: 2 rounds
1 min bike
5 bottom squat rot.
10 step ups
5 box jumps
3 rounds
A1. 2 DB bicycle squats x8-10
A2. Nordic curls x8-12
*increase dbs from wk 1
3 rounds
B1. 2 DB step up x8-10e
B2. Lunge hold 0:30-0:45 sec e
*increase dbs from wk 1
Conditioning:
3 RFT:
20 Hanging knee raises
20 2 DB FR rev lunges (10e)
20 cal Bike
Mobility:
Figure 4 1 min e