WOD

WOD
Weightlifting
Front Squat
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM

Rest 2 Minutes Between Sets

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

Score slowest round

WOD

WOD  August 3, 2020

WOD
Weightlifting
Front Squat
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM

Rest 2 Minutes Between Sets

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

Score slowest round