Warm-up Drills
I. Row 750m (Damper 4)
II. 2 rounds of
7 x Pull-ups
7 x Medicine Ball Cleans (40/20lbs)
7 x Hindu Push-ups (2ct)
III. Mobility
Impact/Focus: Back Squat/Front Squat
Work through the most applicable squat movement/sets/reps from the options below:
I. Back Squat 4×6
6 x 65%
6 x 75%
6 x 80%
6 x 80%
II. Front Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%
III. Front Squat
5 x 70%
4 x 80%
3 x 85%
3 x 90%
Post sets/reps to comments.
“Rabbit’s Hole”
For time
5 x Rope Climbs
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (225/155lbs)
Over-unders
Post times to comments.
Front Squat 80×3
‘Rabbit’s Hole”
PU/115#
7+9
Back squat 300 x 6
Front squat 225 x 5
No WOD today; Still recovering from Budapest.
Rabbit’s Hole 20:00