Friday, 16 April WOD

Warm up: 10 minutes

  • 3:00 Row or 400m Run
  • –then–
  • 2 Rounds
    • 10 Goblet Squats (light DB)
    • 10 Kips Swings
    • 10 Alternating Lunges (total, w/light DB)
  • –then–
  • -1:00 Hold of the following
    • -Squat Hold
    • -Front Rack stretch
    • -Couch Stretch

Strength/Skill: Front Squat

  • 6×3 at 75% 1RM
  • Rest as needed between sets.
  • Make sure your first rep of each set is a paused rep, just for the first rep of 3 each set, pause for 2/3 seconds at the bottom.

METCON: 3 rounds for time of:

  • Row, 500 m
  • 7 Dumbbell Thrusters, 50/35 lbs
  • 14 Chest-to-bar Pull-ups
  • Rest 1 min
  • 14 Chest-to-bar Pull-ups
  • 7 Dumbbell Thrusters, 50/35 lbs
  • Row, 500 m
  • Rest 2 mins

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