General Warm-Up
Row / Ski x 3:00 (Provide Instructions on technique and strategy for the WOD)
Two rounds of:
Bottom Squat Mobility Drill x 10 Reps
Cossack Squat x 10 / side
Perfect Stretch x :45 / side
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – Max reps
Build to today’s heavy single by the fifth set, and then back off by 5-10% of that load and try to achieve as many good reps as possible with that load.
B.
Just One Round
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
Barbell should start from the ground.
A. 215# 95%, 3×200#
B. scaled to 145# 6:36 echo bike cals in 2:56
185lb 1 rep max
50cal/115lb 7:04
A. New 1-rep max 285 lb
B. 7:33 RX
125/135/145/155/165/155*5
5:23
3:15/40s rest/1:28
A. Heaviest 97.5% of 1rm then -10% 3 reps
B. 10:58 scaled 70kg