Thursday March 11

Front Squat Complex
5 sets:
1 Tempo Pausing F.S. (5 sec down, 3 sec pause in bottom)
1 Pausing F.S. (3 sec pause in bottom)
2 F.S. (regular)
Set 1: 55% of 1RM F.S.
Set 2: 60%
Set 3: 65%
Set 4 & 5: 65-75%
Conditioning (12-20min)
“Airborne”
6 Rds for Time:
45 Double Unders
30 Air Squats
15/12 Cal Row

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD