WOD:

1) Hatch Cycle – Week 10 – Day 2:

Back Squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%

Front Squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%

Warm-up appropriately, upon starting your working sets rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.

This is a 3 part series, I’ll post the rest in the coming week, Chad is one of our Olympians
2) Death By Thruster: 135/95
In this workout you will do 1 Thruster the first minute, 2 the second minute, 3 the third minute, and so on until you can no longer completed the allotted reps in the minute. The bar starts on the floor, and you may Squat Clean Thruster any reps that come off the floor. We are looking for a bare minimum of 6 full minutes completed. If you don’t get through 6 minutes complete, rest 1 minute and start over again.

Extra Work:
3) GHD Sit-ups: 3 x 15
Rest 90 seconds between each set. Try to perform these as fast as possible.

4) Ring Muscle-up Practice: 10-15 minutes
This can be anything from practice of the Muscle-up, practice of a facet of the Muscle-up, sets, or EMOTM. You pick.

For results post weight of each set of Squats, and where you finished for the Met-con and total reps for the Met-con along with any scaling used. If you did Extra Work, post what you did for Muscle-ups.

Post results/thoughts to comments
– Jade