Wod 12.4 For Time 50 Back Squats (135/95 lbs) 40 Pull-Ups 30 Shoulder-to-Overheads (135/95 lbs) 50 Front Squats (85/65 lbs) 40 Pull-Ups 30 Shoulder-to-Overheads (85/65 lbs) 50 Overhead Squats (65/45 lbs) 40 Pull-Ups 30 Shoulder-to-Overhead (65/45 lbs)
*scale weight as needed, also maybe change the rep scheme to 35 squats, 25 pull-ups, 15 shoulder-to-overhead*
A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric
A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever