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