FIT
STRENGTH/SKILL
E:90 X 8 SETS
8 FRONT SQUATS +
5-8 STRICT PULL UPS
WEIGHT FOR FRONT SQUATS SHOULD BE
BETWEEN 50-60% 1RM
Heading into a bit of a higher volume
rep scheme this week and next
a bit lighter weights paired with skills
WOD
FOR TIME, WITH SET REST
20 BOX JUMP OVERS
8 DBALL OVER SHOULDER
3 ROPE CLIMB
–REST 2:00–
16 BOX JUMP OVERS
6 DBALL OVER SHOULDER
2 ROPE CLIMBS
–REST 1:30–
12 BOX JUMP OVERS
4 DBALL OVER SHOULDER
1 ROPE CLIMB
*goal is to push hard and take rest only during the set rest period. Rest decreases as work decreases.
DBall should be heavy and challenging for everyone
P – try to go to a higher box if possible
COOL DOWN
1:00/side Couch
1:00 Seated Forward Fold
1:00/side Pigeon
BURN
SWEAT
AMRAP 16
15 CALS
100FT KB FARMERS CARRY
20 KB GORILLA ROWS
20 KB FRONT SQUATS
STRENGTH
EMOM 10
1. 10 BACK SQUATS
2. 10 RING ROWS
