Front Squat
Score a 7 RM – 5 RM – 3RM – 1 RM
Score = total load for all reps added together
Metcon:
21-15-9
Ring Dips
DB Lunges (55/35)
60 DU
30 Pull Ups
15 Snatch (135/95)
400m Run
40 DU
20 Pull Ups
10 Snatch
400m Run
20 DU
10 Pullups
5 Snatch
400m run
Comp WOD #3
8 min EMOM
Max Thrusters (115/75) (75/50) with 5 Syncronized Burpees at the top of each minute;
Athletes can tag in and out of Thrusters as needed.
Lift Up Autism WOD
5 minutes
4 Power Cleans (155/105)
24 DU
10 Pull Ups
