(Competition / Lactate Threshold)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec wall squats, 20 BB front rack stretch then 3 sets of: 5 BB front squats, 5 BB S2OH, 5 straight legged sit-ups
SOD
On a running clock:
0:00 – 3min: 20 Front squats (135/95) (50+ 95/55)
3:01 – 6 min: 16 Front squats (155/105) (50+ 105/60)
6:01 – 9 min: 12 Front squats (185/125) (50+ 125/65)
*BB ideally taken from the floor
WOD
3 rounds for time of:
10 Burpee over bar
10 S2OH (185/125) (50+ 105/65)
10 V-ups
