Tuesday – 220104

Tuesday – 220104

SWOD

Every 4 minutes for 3 sets, complete:
a. Front Squat
– 5 reps @ 58.5%
– 5 reps @ 67.5%
– 5+ reps @ 76.5%

b. Strict Pull 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

21-15-9 for time of (13 min cap):
KB Goblet Squat (55/35)
Lateral Stick Jumps (24″/20″)
KB Swing (55/35)

FINISHER

Every 2 minutes for 3 sets, complete:
Farmer Carry x 1 minute (DBs, KBs, Farmer Straps)

Note: Walk around gym for entire minute without setting weights down. Maintain form, may need to decrease weights as sets go on. No straps!

……….

BURN

3 rounds for time of:
15 DB Deadlift
25/20 Calorie Bike
35 DB Thrusters

– rest 1 minute between rounds –

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WOD