Strength / Skill Work

• 3x5 Tempo Front Squat, building to 65-75% of FS. 1 squat = 5sec descent, 1sec pause, explode up, 1sec reset at the top.
• 3x8 Supinated Barbell Row (palms facing away from you)

Used 105lb for the squats, 85lb for the rows.

WOD

For Time (18min Time Cap):

30/20/10 reps of:

• Front Squats @ 40% of 1RM
• Pull Ups
• 400m Run (I subbed in 24cal on the air bike)

17:15 with 75lb on the front squat.

The most difficult part was the second round. The pullups got really slow (2 at a time sometimes) and the bike was really tiring on my arms. The last set wasn’t as bad because I banged out the squats and pullups in one set, then powered through on the bike to make sure I got done before the cap.