Saturday 4/29/17


Front Squat (5-5-5-5-AMRAP @ 70-75%)

Every 3 minutes, for 5 rounds:

5* Front Squats @ 70-75% of 1RM

*Rounds 1-4 are 5 reps. Round 5 is as many reps as possible — record this number! Rest an additional ~2 minutes before the last set, i.e. don’t go right at the beginning for the last 3-min. interval.


Broken Mile Run

For Time:

400m Run
Rest 1 minute
800m Run
Rest 1 minute
400m Run

Each run starts and ends at the bay door — each athlete is responsible for monitoring their own rest periods. Rest exactly 1 minute each time. Subtract 2 minutes from your final finish time to arrive at your broken mile time, which you will enter as your score.

Categories: WOD

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