Friday, 12 November WOD

Warm-up

  • 3:00 Row –then–
    • 10 Pause Air Squats
    • 10 Lunges (alternating legs)
    • 0:30 Squat Hold
    • 10 Step Ups
    • 10 KB Push Press
    • 0:30 Plank Hold
    • 10 Squat Jumps

STRENGTH

  • Back Squat 5×5 at 60% 1RM
  • Rest 1:30 between sets.

Lighter weights today; focus on speed and technique.

METCON

For time:

  • 12 Thrusters, 135/95 lbs
  • Front Rack Lunge, 135/90 lbs, 100 ft
  • 9 Thrusters, 135/95 lbs
  • Front Rack Lunge, 135/90 lbs, 100 ft
  • 6 Thrusters, 135/95 lbs

Scaling Options: Use a Thruster weight that is moderate and challenging but unbroken! Sled should be moderate/heavy to push it should not be a sprint. If you don’t have a sled sub 50ft front rack lunge with the same barbell weight as the Thrusters. Time Cap: 12 mins

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