11/22/2021

wow-monday

W.U.  See whiteboard

Strength:  Front Squat

  • 5 sets of 5 @ 50%
  • Temp 3-2-1 per rep
  • Focus on good rack and proper bracing

W.O.D 3 x 4 Min Rounds, Each for time of work, 1 Min Rest

Rd 1:  Complete 2 Rounds AFAP of

  • 9 x Thrusters 95/65 (18)
  • 9 x Burpees over bar (18)

Rd 2: Complete 3 Rounds AFAP of

  • 7 x Thrusters (21)
  • 7 x Burpees over bar (21)

Rd 3:  Complete 4 Rounds AFAP of

  • 5 x Thrusters (20)
  • 5 x Burpees over bar (20)