WOD

“Bam Bam”

METCON

50-40-30-20-10
Medball Clean
Double Under
10-8-6-4-2
Back Squat

Weight: 20/14, 155/105

MASTERS

50-40-30-20-10
Medball Clean
15-12-9-6-3
Attempts
10-8-6-4-2
Back Squat

Weight: 14/10, 125/85

MOVE

25-10-15-10-5
Medball Clean
100-80-60-40-20
Single Under
10-8-6-4-2
Back Squat

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
Medball cleans AND back squats! Break medball cleans into two sets (30/20, 20/20, 20/10, 10/10) to give your legs a quick shake out so you’re ready for double unders. For the medball cleans, coaches will make sure you pass through an extended hip position before pulling to the front squat. Try to relax your arms and shoulders on the double unders. Choose a weight for the back squats that is on the moderate to heavy side, but you can also get from the floor to the back rack position. Once the bar is on your back, you shouldn’t have to break up any sets of squats. Target 20 minutes

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