WOD 3/13/2019


Published March 13, 2019


PreWod

4:00 min
Row or Bike
Increase intensity every minute (50%-60%-70%-80%)

Barbell Warm-up
3 Rounds
8 Front Squats
8 Press
8 Back Squats
8 Romanian Deadlifts

Movements

Front squat 5RM

If you front squat more than your bodyweight work to a HEAVY 5 (if you feel good go for a 5RM). If you do not front squat more than your BW then complete 3 sets of 8 NO FAILS!

MetCons

8 min AMRAP: Front Squat, Burpees

8 minute AMRAP
3 Front Squat (185/125)
9 Burpees over Bar

Mods:
-RX +: (205/155)... can't be more than 2/3 of 5RM
-Scaled: 5 reps at (95/65) or 5 Goblet squats

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