WOD:

1) Front Squat: 1-2-3-4-5-4-3-2-1

For the Front Squats warm-up accordingly to 90% of your 5RM. Use 90% of your 5RM for all 9 sets. Absolutely do not rest more than 60 seconds between sets. Big chest, big elbows will help you through this.


2) AQAP:
100 Squat Clean Thruster Ball Slams 40/30
EMOTM 5 Pull-ups

In this workout Every-minute-on-the-minute you will perform 5 Pull-ups, including the start of the workout. In the remainder of the time you are working to accumulate 100 Squat Clean Thruster Ball Slams. This workout should be attacked hard, the longer it takes you, the more work you have to do.


For results post weight used for Front Squats, and time for Met-con along with any scaling used.


Post results/thoughts to comments

Heavy Front Squat today guys, nice work, and it was awesome to see so many of you really fight for position and feel the difference when those elbows drop down. The met-con was brutally deceiving, and for those of you who really attacked it you found yourself with a short-medium length met-con that was a burner, others found themselves getting caught up in LOTS of pull-ups. You are all doing amazing work. See you tomorrow.

Working on the 100
Susie and KK working the pull-ups…we opted for jumping pull-ups today instead of band pull-ups because of the transition time

We had some new folks in at 5:45 PM and had a great Potluck/Grill session afterwards

– Jade