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05.01.18

1
May

05.01.18

Warm Up
3 Rounds – Not for time. But move continuously at moderate effort and wake up the body.

Assault Bike .6/.5 miles
20 Lateral Band Walks/side
10 KB Front Rack Tall Kneeling to Standing (5/side) https://www.youtube.com/watch?v=gzNHWAOVcH0

Primer:

3 sets of

15 second front squat hold at the bottom with an empty bar. Work on the position.

50′ single arm farmer carry with a moderately heavy KB or DB (25′ per side)

Skill: tempo front squats 9:00 EMOM
1 rep = 3 sec down, 3 sec pause, 3 sec stand
mins 0-2 do 1 rep @ 60%
mins 3-5 do 1 rep @ 64%
mins 6-8 do 1 rep @ 68%

WOD
3 RFT
400m Run
21 burpees
5 tire flips- if weather isn’t permitting then use the heaviest sandbag for ground to over the shoulder

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