Friday, 14 February WOD


Warm Up 10-12 minutes


  • 3 Rounds for quality of:
    • 5 Tempo Ring Rows
    • 10 Front Rack Reverse Lunges, pick load
    • 20 sec. Front Squat Hold, pick load (hold at bottom of squat)

**Record numbers so you can have a baseline for future work

Strength WOD

  • Every 1:30 min for 10:30
  • 1 Tempo FSQ, pick load
  • ~10 seconds down, no bottom pause, full speed stand
    • Rest 1:00
  • Push Press 4X6
  • *Rest 2 minutes between sets

**Record weights so you can steadily increase as this re-appears in the future


  • EMOM for 10 min
    • 25 DU (50 singles)
    • 1 Squat Clean Thruster, pick load

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