Saturday – 220219

Saturday – 220219

SWOD

Every 4 minutes for 3 sets, complete:
a. Front Squat
– 3 reps @ 65.5%
– 3 reps @ 74.5%
– 3+ reps @ 83.5%

b. Strict Chin Ups x 5-8 reps

Notes: “+” means dig deep and do more reps if you can. Pull Ups are performed immediately after finishing the Front Squats.

WOD

Complete as many rounds and reps as possible in 5 minutes of:
Row 500m
30 Lateral Bar Hops
Max Back Squats in remaining time (135/95)

– rest 90 seconds –

Complete as many rounds and reps as possible in 5 minutes of:
Row 500m
30 Lateral Bar Hops
Max Front Squats in remaining time (115/75)

– rest 90 seconds –

Complete as many rounds and reps as possible in 5 minutes of:
Row 500m
30 Lateral Bar Hops
Max Overhead Squats in remaining time (95/65)

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WOD