Warm-up: Coach’s Choice
Strength/Skill: Review the Front Squat and Work Up to Your Start Weight
WOD: Front Squat
5 x 3 x 1 x 3 x 5
*Start at 75%. Score will be total pounds lifted. In order to click RX, you must start at 75% of your most current 1 RM and you must successfully lift each set. A failed set does not count towards your weight and it cannot be reattempted. Lift on a 3-minute clock.
Then:
20 Minute GAFAP
100 Meter Run
1 Front Squat (135/95)(95/65)
*Run stays constant. Front squat increases by 1 each round.
Stimulus/Focus: This workout should tax the legs. Find a pace you can maintain on the run that allows you to pick up the bar rather quickly when you get back inside. Aim to go unbroken on the front squats. Your score will be the last complete round of front squats you do. If you are in the next round, give yourself 1 rep for the run and 1 rep for each squat you complete in that round.
Cool Down: Ab Mat Sit Ups: Calculate how many front squats you did in the workout and complete that number of sit ups.