Friyahhh 12092022

WARMUP -

CORE - tabata

hollow rocks

banded squats

STRENGTH -

Front Squats

Set 1 – 4 reps  @ 80%

Set 2 – 4 reps  @ 85%

Set 3 – 4 reps  @ 90%

Set 4 – 4 reps  @ 95%

Rest as needed

*% based off 5 RM

WOD

Level 1

For time :

30 Pistols

3 Legless Rope Climbs

Handstand Walk 50 feet

Run 200 m

20 Pistols

2 Legless Rope Climbs

®Handstand Walk 50 feet

Run200m

10 Pistols

1 Legless Rope Climb

Handstand Walk 50 feet

Run200m

level 2

45 Airsquats

3 Rope climbs / 15 kb swings

5 wall walks

Run 200 m

35 airsquats

2 Rc / 10 kb swings

5 wall walks

Run200 m

25 airsquats

1Rc /5 kb swings

5 wall walks

Run 200 m