Warm up: 300 m row/run, 10 pass thrus, 10 windmills; 2x 10 db thrusters, swings, sit ups
Mobility: hips/glutes/lats
Skill Focus: Zercher Squat
Warm up and build to a. . .
Zercher Squat 3RM (from a rack)
WOD: Level 3
2 min max kb swings 70#/53#
30 s rest
2 min pillar hold
30 s rest
2 min max wall balls 20#/14#
1 min rest
Level 2
2 min max kb/db swings 50-55#/35#
30 s rest
2 min pillar hold
30 s rest
2 min max wall balls 20#/14#
1 min rest
Level 1
2 min max kb/db swings
30 s rest
2 min pillar hold
30 s rest
2 min max wall balls 20#/14#
1 min rest
2 rds for max reps
Post 3rm zercher and # reps for score
