Wednesday, April 13 2022

Performance

Strength: Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 5 reps @ 32X1 Tempo

Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.

Metcon: For Time

25 Pull-Ups

50 Wall Ball Shots 20/14

100 Double-Unders

50 Wall Ball Shots

25 Pull-Ups

Time Cap = 15:00

Fitness

Strength: Every 90 seconds, for 15 minutes (5 sets) of:

*Station 1 – Front Squat x 5 reps @ 32X1 Tempo

*Station 2 – Strict Hanging Leg Raises x 8 reps @ 3111 Tempo

Metcon: 3RFT

12 Strict Pull-Ups

24 Wall Ball Shots

36 Mountain Climbers

(count one rep each leg switch)

Time Cap = 15:00