BAD COMPANY

BOX BRIEF
Understanding that we all have different equipment options available at home, we’ve programmed THREE equipment modifiers! Today’s mission is to finish the 6 rounds of “BAD COMPANY” in 13 minutes or less with a 15 minute time cap.

ALPHA: 6 ROUNDS
12 Dumbbell Deadlifts
10 Alternating Front Rack Lunges
8 Dumbbell Push Press
(Loading = 35lb or less)

SINGLE DUMBBELL VARIATION:
6 ROUNDS
12 Dumbbell Deadlifts
10 Alternating Goblet Lunges
8/8 ea. Single Arm Dumbbell Push Press

BRAVO: 6 ROUNDS
12 Kettlebell Deadlifts
10 Alternating Goblet Lunges
8/8 ea. Single-Arm Kettlebell Push Presses
(Loading 24kg or less)

CHARLIE: 6 ROUNDS
12 Barbell Deadlifts (65/45lb)
10 Alternating Front Rack Lunges (65/45lb)
8 Barbell Push Press (65/45lb)
(*Mission = 8 minutes or less)

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
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