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Tuesday 12122023

Warmup

Band work


Strength 16 min

6-5-4-3-2:

Front squats

Take the bar from the floor

Build to a heavy ( first one can be a squat clean) start at 60 %


WOD

RX

AMRAP 8:

4 front squats (125/185 lb)

3/4 strict pull-ups

Level 2

AMRAP 8:

4 front squats (95/135 lb)

2/3 strict pull-ups/ band

Level 3

AMRAP 8:

4 front squats (55/75 lb)

4 ring rows


ABOUT THE WORKOUT

INTENDED STIMULUS

  • 5-10+ rounds.

  • Moderately heavy loading that allows athletes to go unbroken through all rounds.

  • Pull-up sets in :30 or less.


Xtra

15 ring muscle ups OR

15 x 1 toes to ring + 1 ring pull-up


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