| a) WARM UP:
3 Rounds of:
- 10 air squats (use empty bar for 2nd and 3rd rounds)
- 10 jumping jacks
- 10 sit ups
- 10 empty bar deadlifts
|
b) STRENGTH:
- On the Minute x 10: 1 Pausing Front Squat
Building to a moderate today, not a max.
**3 Second Pause in the Bottom.
- Set #1 – 40% of 1RM Front Squat
- Set #2 – 45%
- Set #3 – 50%
- Set #4 – 55%
- Set #5 – 60%
- Set #6 – 63%
- Set #7 – 66%
- Set #8 – 69%
- Set #9 – 72%
- Set #10 – 75%
|
| d) WOD:
5 Rounds, Every 3:00:
- 10m Shuttle sprints (24 for men/20 for ladies)
- 15 Wall balls (20/14→10/9’)
**if running hurts, 300/250m row
Score for the day is our slowest round. |
| d) COOLDOWN + MIDLINE:
Not for Score: 12:00 Recovery Row (low effort – conversational pace)
*Every 15 Calories, complete 15 supermans |
