Did you PR Fran yesterday? Let us know by how much!
15Mins to Establish
1 RM Box Squat
–set box at Parallel
–sit way back in heels and keep you knees behind your ankles. Deload an Explode!!!
Ascending ladder of
Lateral BB Squats (95,65) each side alternating
Barbell Facing Burpees
Just like this but alternating sides.
3 Position Squat Snatch (Floor, Hang, High Hang)
5×1 Heaviest possible
rest :60sec exactly
1. Low Bar Back Squat 3×3 across – heavier than last week
2. Front Squat 4×6 heaviest
3. Elevated Romanian Deadlifts 4×8
–feet on 45# plate
4. Looper (scale up if possible)
Endurance WOD of the Week
This can be done any day this week:
200m Run rest Equal time
400m Run rest Equal time
600m Run rest Equal time
250m Row rest Equal time
500m Row rest Equal time
750m Row rest Equal time
This is ALL OUT Effort!!!
—posted by MR. RX