Midline Stability:
5 Turkish Getups – alternate each arm
Strength:
Front Squat 3×5
Metcon:
10 Front Squat (use 40-50% of 1RM)
10 Dynamic Pushups (Use plates or parallettes. Click link for demo.)
5 rounds for time
WOD II:
Strength:
Chins – 5 sets of 1-2 reps less than your possible max reps. Fast up, slow and controlled down
Metcon:
10 Goblet squats
10 Kettlebell Swings
5 min AMRAP (As Many Rounds As Possible. 10 squat + 10 swings = 1 round)
Post rounds to comments.
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5×2 on chins, getting more height.
6 rounds for AMRAP
Ding Ding Ding!
205 front squat PR
135 for metcon
11:05
2×4
3×3
8 rounds,
i still have a small bell