180821 - “More in Four”

(Compare to 171002)

Warm up:

Cardio

Mobility

Barbell Warm up

Skill/Strength:

Back Squats

6-4-2 @ 63%-68%-73%

6-4-2 @ 68%-73%-78%

6-4-2 @ 73%-78%-83%

WOD: 4Min AMRAP

Rx:

200’ Sled Push (6/4)

30 Wallball Shots (20/14)

Max Dumbbell Squat Cleans (50/35)

Scaled:

200’ Sled Push (3/1)

30 Wallball Shots

Max Dumbbell Squat Cleans (20/12)

Sport:

200’ Sled Push (8/6)

30 Wallball Shots (30/20)

Max Dumbbell Squat Cleans (50/35)

Mobility:

Circle-up

Couch