We Gonna Fly


We Gonna Fly

Review the stations/Talk about Points of Performance for each Station 


Strength A.) Within 10-mins (10-10) Weighted FR Box Step-Up 

*Scale the box accordingly 


Strength B.) Within 12-mins find your heaviest 5-rep Weighted Glute Bridge

**Use a bench to press into–squeeze glutes at the top


Metcon: (12)-min AMRAP 

20 Wall-Balls 

10 Deadlifts 

*Not including 0:00; Every (3)-mins: 10 FR Lunges ( 3:00, 6:00, 9:00)


L1: 135/95, 20/14

L2:  95/65, 20/14

L3: 75/55, 14/12

L4: Body Weight Lunges or DB Farmers style, 10/6