WEDNESDAY
| Strength
Testing:
Take 12:00 to Establish 3RM Front Squat
* Suggested Loading 3 Reps @ 70% 3 Reps @ 75% 3 Reps @ 80% 3 Reps @ 85% 3RM
Goal 3RM 90-95% of 1RM Front Squat |
| WOD
For Time:
“Chutes & Ladders”
400m Run 9-15-21 Front Squats 61/43 *5 Wall Walks 400m Run
Active: 52/34 Lifestyle: 34/25, 3 Wall Walk to 20’’ Off the Wall
Starting with a strong run, but leaving enough in the tank to go right into the Front Squats. Look for unbroken on the set of 9 and into the Wall Walks with the goal of completing by 1min on the 15 go 9-6, before hitting the Wall Walks again and then finally coming back to the 21 with the goal of hitting 12-9 before finishing off the final set of Wall Walks and making your way out to the run for a fast finish to the workout. |