Friday Sept 23

(16:00 Running Clock)

(0 – 6:00) BACK SQUAT EVERY 2:00 (3 sets) (6:00)

1×10 @ 62%

1×8 @ 67%

1×8 @ 71%

(6:00 – 10:00) Rest 4:00 & Prep for Front Squat

@ the 10:00 Mark — FRONT SQUAT E2MOM for 6:00 (3 sets)

1×5@65%

1×5@70%

1×5@70%

METCON: (25:00)

3 Rounds:

800 / 650 M Row

15 Muscle Snatch (75/55) (Adv: 20)

*Rest 2:00 after each round

Optional Work:

3-4 sets

12 Banded Strict Chest to Bar

15 Diamond Push Up

12 Pendlay Row

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD