In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min – Fitness & Performance: Squat – 3-4 sets of 6 reps climbing in weight

Part 2 – Conditioning: “Deconstructed”

Fitness: For time: 18-15-12-9 with 10 minute time cap of –

  • Front Squats (75/55lb)
  • Push Press (same bar)
  • Ring Rows

Performance: For time: 21-15-9 with 10 minute time cap of –

  • Front Squats (95/65)
  • Push Press (same bar)
  • Pull ups (Strict)

If/When your strict pull-ups leave, scale them to banded strict pull-ups or jumping pull-up singles

  

 

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