Friday, 24 January WOD

Warm-up:

  • 800m Run
  • then 3 rounds for quality of:
    • 5 L/5 R Cossack Squats, pick load
    • 5 L/5 R Waiter Squats, pick load

Strength: Front Squat

1 Tempo Front Squat, 3 seconds down, pause 2 seconds, pick load

Every 1 min for 9 mins.

Metcon: For time: (scale as needed)

  • 25 Assault Bike Cals / Row Cals
  • 15 Chest-to-bar Pull-ups
  • 2 Deadlifts, 315 lbs
  • 25 Assault Bike Cals / Row Cals
  • 15 Chest-to-bar Pull-ups
  • 4 Deadlifts, 315 lbs
  • 25 Assault Bike Cals / Row Cals
  • 15 Chest-to-bar Pull-ups
  • 6 Deadlifts, 315 lbs
  • 25 Assault Bike Cals / Row Cals
  • 15 Chest-to-bar Pull-ups
  • 8 Deadlifts, 315 lbs
  • 25 Assault Bike Cals / Row Cals
  • 15 Chest-to-bar Pull-ups
  • 10 Deadlifts, 315 lbs

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