ZERCHER BOX SQUATS & "BATWINGS"

A) Strength:

1) Every 2:00 x 6:

3 Zercher Box Squats
-Building to a moderate set of 3
-Beginners, 5-8 Goblet Squats using one weight for all sets

2) MetCon Prep:

3 Rounds of:

3 TnG Deadlifts building in weight
6 Lateral Burpees over Bar
Rest 60s

B) WOD:

"Batwings" – Last done 4/12/18

For Time: (9:00 Cap)

30 Calorie Bike
30 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
30 Lateral Burpees over Bar (S = Regular Burpees, Squat Thrusts)

Alternate Scaling:

Bike = 45 Calorie Row or 400 Meter Run

C) Core:

Partner Specials (3 x Max Reps each)

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