Plate Carry/Plate Squats
| Monday, July 9, 2012 | Beginner | Intermediate | Advanced |
| Roll Out | Side Roll | ||
| Warm Up | Dynamic Warm Up + EMON 3 Burpees 3 Sit Ups 3 Supermen | ||
| Mobility | Angry Samson | ||
| Skill | Plate Squats Behind the Head | ||
| WOD | 5 rounds for time:
- 25#/15# Plate carry 100 m - 10 45#/35# Plate squats behind head -25#/15# Plate carry 100 m - 10 burpees
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5 rounds for time:
- 35#/25# Plate carry 100 m - 10 45#/35# Plate squats behind head -35#/25# Plate carry 100 m – 10 burpees
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5 rounds for time:
- 45#/35# Plate carry 100 m - 10 45#/35# Plate squats behind head -45#/35# Plate carry 100 m - 10 burpees
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| Cool Down | 3 Sets 5 reps Negatives | 3 Sets 5 reps Weighted Negatives | 3 sets max strict pull-ups |
| A. Hang Snatch |
| B1. Cable Split Squats |
| B 2. Glute Ham Raise |
| C1 Front Step-ups |
| C2. Seated Good Mornings |
| PM |
| 65% x 3 x 2, |
| 70% x 3 x 3 |
| 5×10-12 reps 30X0 Rest 60 s |
| 5×10-12 reps 40X0 Rest 100 s |
| 4×8-12 reps 30X0 60 s |
| 4×10-12 reps 30X0 100 |
