Wednesday, April 19, 2017

A) Front Squat L3 - #'s based on TM 70% x 3 80% x 3 90% x 3+ L1 3x5 (85% of last set week #1)

B) For Time (17 Min Cap) 60 Burpee Box Jumps 50 Cal Row 40 KB Push Press (44/26) L1 40 Burpee Box Step Overs 20 Cal Row 20 KB Push Press

*TM is 90% of their 1RM. L1, use 85% of their heaviest set from last week. If they didn't write it down, do 5-5-5 and this time write it down. Seated Strict Press should be heavy enough not to be unbroken; 3 or 4 sets.

#WOD #FrontSquat #BurpeeBoxJump #ROw #CalRow #KBPushPress

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