In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat – 20 min
Performance:  Work to a heavy set of 3 – approx 80% of your 1RM
Fitness: Work in sets of 3 to a moderate load

Part 2 – Conditioning: “Dragon”

Performance: AMRAP 12 minutes of –

  • 5 Strict Pull-ups
  • 7 Push-ups
  • 9 Front Squat (115/75lb)

Fitness: AMRAP 12 minutes of –

  • 5 Strict Pull-ups with assistance
  • 7 Push-ups (Raised as needed)
  • 9 Front Squat or goblet squat (95/65 or less)

  

 

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