Wednesday, August 23rd 2023

WARM UP – Row

1:00 Easy row

then,

3 Attempts

In 6 Strokes get Cals an Hour as high as possible

MOVEMENT/MOBILITY – light band, wall

*grab band

:30 banded OH tricep stretch / side

12 band pull aparts

10 banded shoulder press

12 palms up band pull aparts

15 banded good mornings

:30 couch stretch on wall / side

:30 wall squat, full depth, back against wall

:30 wall squat w/ arms overhead, full depth, back against wall

PRIMER – barbell

:15 Back Squat Pause in Hole

5 Back Squats

:15 Back Squat Pause in Hole

STRENGTH

E3M x 4

5 Back Squats

*build to a heavy set of 5

METCON

For Time @ 0:00

30/24 Cal Row/Ski

20 Burpee Box Jump Overs @ 24/20″

10 Front Squats (155/105) (Rx+185/125)

*6min CAP

Easy machine until 8min

@ 8:00

10 Front Squats (155/105) (Rx+185/125)

20 Burpee Box Jump Overs @ 24/20″

30/24 Cal Row/Ski

After final round

1000m Row/Ski @ easy pace

NOTES Front squat should have no more than 1 break on first round. Start fast on rower and do best to hold on.

Score = 2 Scores added together