WOD

Monday, October 9th

10/09/2017

 

Warmup:

Speed Ladder

-then-

2x through:

  • 30ft Gorilla Walk
  • 30ft Ape Walk (L)
  • 30ft Ape Walk (R)

Skill:

'Front Squats'

1) Review the movement and proper technique then...

2) Perform the following Front Squat sets of:

  • 3 @ 75%
  • 3 @ 90%
  • 2 @ 85%
  • 1 @ 90%
  • 1 @ 95%
  • 1 @ 100%
  • 1 @ 101%+

*Find a new 1RM Front Squat*

WOD:

For Time:

15 - 12 - 9 - 6 - 3

  • Hang Power Snatch (75/55)
  • Box Jumps (30/24)

*10 min cap*