STRENGTH:
#front squats (12 Minutes)
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
BeachFit will do:
EMOM 9
10 KB Goblet Lunges + 10 Plank Taps
WOD:
#marston
AMRAP 20:
1 Deadlift (405/285) *Scale to approx 80%-85% of your 1 Rep Max.
This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps
The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
10 Toes to Bar *Scale to Hanging Knee Raise to chest or waist
15 Bar Facing Burpees
BeachFit will do:
AMRAP 20
5 Heavy KB Deadlift
10 Hanging Knee Raise or 10 Sit ups
15 Burpees
