tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
A/B on the front squats today. Same letter as Monday.
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
8 Push Ups
8 Strict Knees 2 Elbows
x3
Quad Wall/Couch Stretch + DL Mobility
Weightlifting
A: Front Squat (3X3 Front Squat. 3@ 95%, 3@ 90%)
B: Front Squat (3X5 Front Squat @ same weight.)
Metcon
Metcon (AMRAP – Reps)
5 Min AMRAP
Deadlifts [185/135]
C2B Pull Ups
3,3… 6,6… 9,9… 12,12…
rest 5 Min
Metcon (AMRAP – Reps)
5 Min AMRAP
Deadlifts [185/135]
C2B Pull Ups
3,3… 6,6… 9,9… 12,12…
Metcon (AMRAP – Reps)
Extra Credit
EMOM 6 :20s l sit hold (on plates)
Scale with tuck holds from pull up bar
Reps = total seconds accumulated.