Tuesday Sept 13

(24:00 Running Clock)

0:00 – 8:00 Warm Up to 67% of Back Squat

8:00 Mark — Back Squat E2MOM for 6:00 (3 sets)

1×6 @ 67%

1×6 @ 71%

1×6 @ 76%

14:00 Mark — REST 4:00 & Prep for Front Squat

18:00 Mark: Front Squat E2MOM for 6:00 (3 sets)

1×5@70%

1×5@75%

1×5@75%

METCON:

AMRAP 12400 / 300 M Row (RX: M) — UNDER 2:00 PACE ON MONITOR EVERY ROUND — F) — UNDER 2:10 PACE ON MONITOR EVERY ROUND)

40 Double Unders (Scale: 40 Singles)

20 Star Fish Crunch (RX: Start & Complete Rep w/ body in an “X” position with arms and heels touching the ground before every rep – Touch shoe to complete rep)

OPTIONAL WORK

3x 10 (5 ea leg) Bulgarian Split Squat

3x 5-8 Strict TTB — 20 Stalder Leg Lifts to Plate — 30 flutter kicks (total) **Rest as needed after each round

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD