Strength
Rx
Front Squat
5 @ 80% of 3RM
3 @ 85% of 3RM
3 @ 90% of 3RM
3 @ 90% of 3RM
-rest 2 min between sets-
Competitors
Front Squat
5 @ 80% of 1RM
3 @ 85% of 1RM
3 @ 88% of 1RM
3 @ 90% of 1RM
-rest 2 min between sets-
WOD
“The Beat Down”
Rx
AMRAP 9’
12 Wall Balls 20/14
9 Kipping Pull-Ups
6 Calorie Assault Bike
Competitors
AMRAP 9’
12 Wall Balls 20/14
9 Kipping Chest To Bar Pull-Ups
6 Calorie Assault Bike