Thursday May 13

Front Squat (Positions)
6 Sets:
1 Pausing “one and one quarter” front squat
1 Front squat
-1s pause @bottom of squat
-1s pause above parallel
-return to bottom and explode back to standing position
**60%, 63%, 66%, 69%, 72%, 75%** 1RM Front Squat
Conditioning (18 mins)
“Shuffle the Deck”
On the 3:00 x 3 rds:
10/7 Cal Assault Bike
10 C2B pull-ups
10 Thrusters (95/65)
Directly into….
On the 3:00 x 3 Rds:
10 Thursters (95/65)
10 C2B pull-ups
10/7 Cal Assault Bike
*score will be slowest rd*
*work no more than 2:20 each rd*
**sub 14/10 cal row or bike erg**

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD