a) WARM Up:
3:00 Bike or Row
3 Rounds:
- 5 ring rows
- 5 dowel pass thrus
- 5 dowel overhead squats
- 5 leg swings – front/back & side/side
Then grab a bar and start warming up for some back squats. |
b) STRENGTH:
E2MOM Front squat work – %age based off of FS 1RM
- Set #1 – 3 Front Squats @ 80% of 1RM Front Squat
- Set #2 – 1 Front Squat @ 85%
- Set #3 – 3 Front Squats @ 80%
- Set #4 – 1 Front Squat @ 88%
- Set #5 – 3 Front Squats @ 80%
- Set #6 – 1 Front Squat @ 91%
- Set #7 – 10 Back Squats @ 75%
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c) WOD:
2 Rounds:
- 500 Meter Row*
- 15 Power Snatches (95/65)
- 500 Meter Row*
- 15 Overhead Squats (95/65)
*if there are no rowers available, run 400m
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d) ACCESSORY WORK:
Not For Time:
6 rounds:
- 5 unbroken T2B (or best effort)
- Max effort DU
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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