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WoD for July 10th, 2017

Group: 3 in 3
In-place lunge
Inch Worms (no push up)
Russian Twists

MOB: Wrists and Shoulders

Strength: 15’ to find 5RM Front Squat

WoD: 14’ AMRAP

5 Burpees to a jump on a stack of bumpers* Bumper Rx Weights: 45/25

*Do 5 Burpees, each time jumping to a stack of 3 plates with full extension at the top. At the end of the 5th jump, take the top bumper and OH Lunge it 30’. Drop the weight and lunge back without weight. Do 5 more burpees, each time jumping to the now lowered stack. At the end of the 5th jump, OH lunge one more plate to your new stack 30’ away. Return as a normal lunge. Do the 5 last burpees jumping to the single plate. After the fifth, OH Lunge that plate to the new stack. Repeat as many times as possible in 12 minutes.

Score = Total burpees

MOB: Lax Glutes / Roll Quads and Posterior Chain

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