June 27, 2018

 

a) WARM UP:

Come early – do 7 way hips

3 Rounds:

  • 5 empty bar front squats with 5 second hold at bottom
  • 10 ring rows
  • 20 single unders
b) STRENGTH:Front Squat

E2MOM for 6 sets:

  1. 4 Reps @ 77%
  2. 1 Rep @ 82%
  3. 4 Reps @ 77%
  4. 1 Rep @ 87%
  5. 4 Reps @ 77%
  6. 1 Rep @ 92%

 

c) WOD:

3 Rounds For Time:

  • 10 Front Squats (185/135)
  • 20 Chest to Bar Pull ups
  • 50 Double Unders

REST exactly 5:00 min and then do (d) if you want.

d) FINISHER (optional):

  • Run 1200m (3 laps) 
Posted in WOD