| Part 1
5 rounds for reps: 1:00 ME Shuttle Run (in 50 ft. increments-run it like a “suicide”), 1:00 rest, 1:00 ME row for calories, 1:00 rest Part 2 EMOM x 4 min perform 5 Front Squats @ 50-60% of 1RM *on the last set perform as many reps as possible, sell out. Extra (optional Post WOD): 5 x 10 Alternating weighted pistols for quality (use a KB if possible, rest as needed between sets) |
Part 1
EMOM x 4 min perform 5 Front Squats @ 75-80% of 1RM *on the last set perform as many reps as possible, sell out. Part 2 5 rounds for reps: 1:00 ME Shuttle Run (in 50′ increments-run it like a “suicide”) 1:00 rest 1:00 ME row for calories 1:00 rest Extra (optional Post WOD): 5 x 10 Alternating weighted pistols for quality (use a KB if possible, rest as needed between sets) |
