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Tuesday 08292023

Warmup


Core - Tabata

Barbell glute bridges

Wipers


Strength

Front squats build

6-5-4-3-3-2-2



WOD

RX

AMRAP 12:

9 pull-ups

3 front squats (95/135 lb

)9 pull-ups

6 front squats

9 pull-ups

9 front squats–

Continue the pattern of adding 3-reps to the front squats until time expires.

Level 2

AMRAP 12:

6 pull-ups

3 front squats (75/115 lb)

6 pull-ups

6 front squats6 pull-ups

9 front squats

– Continue the pattern of adding 3-reps to the front squats until time expires.

Level3

AMRAP 12:

6 jumping pull-ups

3 front squats (55/75 lb)

6 jumping pull-ups6 front squats

6 jumping pull-ups

9 front squats

– Continue the pattern of adding 3-reps to the front squats until time.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • Round of 21+.

  • Pull-ups should remain unbroken throughout the workout.

  • With a moderately light front squat load, athletes should strive to maintain unbroken sets of front squats as long as possible, and at least through the round of 9.

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