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Wednesday, March 30, 2022

Strength: 

Front Squats: 

3 Reps @ 95-100-105% 3RM

-Rest 1:30-

2 Reps @ 100-105-110% 3RM

-Rest 1:30-

1 Reps @ 105-110-115% 3RM

-Rest 3:00-

Note: This is the LAST week before testing our max in front squats. Weights should be very challenging this week. 

WOD: 

For Time (15 Min Time Cap):

8 Wall Balls

4 Shuttle Runs

1 Rope Climb

16 Wall Balls

8 Shuttle Runs

2 Rope Climbs

24 Wall Balls

12 Shuttle Runs

3 Rope Climbs

32 Wall Balls

16 Shuttle Runs

4 Rope Climbs

Rx+: Legless Rope Climbs, 20/14#

Rx: Rope Climbs, 20/14#

Intermediate: Ring Rows x 3, 16/12# Medicine Ball

Scaled: Ring Rows x 2, 12/10# Medicine Ball

Note: Shuttle runs will be the length of the rig. One end to the other will count as one rep.

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