Wednesday 9/16/15



1) Warm-up: Overhead Squat (3×3 ascending)

2) Paused Front Squat (5×3@ SAME weight across )

Tempo = 32X1 (have a partner count!)

*Add weight from last week IF form was good and you were able to control the descent and stay upright throughout — if not, drop back in weight*


Pre-WOD: Row 4:00 at moderate effort, holding between 24-26 s/m

WOD: 4 Rounds for Total Time of:

Row 250m @24-26 s/m
6  V-Ups  (scale to tuck-ups/sit-ups)
8 BB Push Press (105/75) (scale to DB/KB)
10 BB Front Rack Walking Lunges (105/75) (scale to DB/KB)

**Rest 30 seconds between rounds**

Categories: WOD

Previous Post:


Next Post: