White Heat


Published January 24, 2019



MetCons

White Heat

Strength
Bench Press
5x5 Straight Across
12 Min

WOD
"White Heat"

Rx
For Time, 15Min Cap
35 Shoulder to OH (95/65)
15 Weighted Anchored Sit-Ups (25lbs)
75 Double Unders
25 Shoulder to OH
15 Weighted Anchored Sit-Ups
75 Double Unders
15 Shoulder to OH
15 Weighted Anchored Sit-Ups
75 Double Unders

Scaled
For Time, 15Min Cap
35 Shoulder to OH (75/55)
15 Weighted Anchored Sit-Ups (25lbs)
225 Single Unders
25 Shoulder to OH
15 Weighted Anchored Sit-Ups
225 Single Unders
15 Shoulder to OH
15 Weighted Anchored Sit-Ups
225 Single Unders

Beginner
For Time, 15Min Cap
35 Shoulder to OH (65/45)
15 Weighted Anchored Sit-Ups (15lbs)
150 Single Unders
25 Shoulder to OH
15 Weighted Anchored Sit-Ups
150 Single Unders
15 Shoulder to OH
15 Weighted Anchored Sit-Ups
150 Single Unders

Elements
For Time, 15Min Cap
35 Shoulder to OH (55/35)
15 Weighted Anchored Sit-Ups (10lbs)
75 Single Unders
25 Shoulder to OH
15 Weighted Anchored Sit-Ups
75 Single Unders
15 Shoulder to OH
15 Weighted Anchored Sit-Ups
75 Single Unders

Cool Down
Plate Ankle Stretch x 2 Min Each

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