WODs
 | Mon, Jan 9 2017 |  |
| Front Rack - Front Tempo Squat EMOM | 20170109 MetCon | Core Work 4-1 |
Front Rack - Front Tempo Squat EMOM
(Weight)
Every minute on the minute, for 15 minute:
Hold 75% of your Front Squat 1RM in a Front Rack for 25 seconds, then perform a 3 count down, 2 count Up Front Squat, then rest for remainder of the minute.
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20170109 MetCon
(Time, Rx+)
10-8-6-4-2
HSPU
Pistols
Burpee Plate Jumps (15# plate)
Rx+
Strict HSPU
Weighted Pistols (53/35)
45# Plate
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Core Work 4-1
(Reps)
Max Effort SitUps in 60 Seconds
rest 60 Seconds
Max Effort Toes to Bar (unbroken)
rest 60 seconds
Max Effort Mountain Climbers in 60 seconds
rest 60 seconds
Max Effort Knees to Elbow (unbroken)
Complete after the WOD,
AS A GROUP (as feasible)
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