Strength
a) Front Squat 5×5 (80% across all sets)
b) Power Test on Erg – 3×20 sec sprint on the Rower. Record lowest time/500m pace each set.
—Rest at least 90 sec between sets. Damper should be at 10.
Conditioning
3 Rounds For Total Reps (1 min at each movement)
Handstand Walk / Bear Crawl
Chest To Bar Pull-ups (First 5 must be strict) / Muscle-Ups
Tire Flips
Toes To Bar
Prowler Pushes 500/300lb
—Rest 1 minute
WOD Notes: There is no transition rest time between movements, so each round is a 5 min running clock. You may do Muscle-Ups instead of c2b pull-ups if you have them. Measure handstand walks by feet or the number of mats (4×6′) you walk across or scale to bear crawls & count # of laps. Partner up on the tire flips if necessary. Scaling for toes to bar are hanging knee raises. Laps for the prowler pushes are 60′ increments. This WOD is very similar to last friday, so don’t get caught up on the total number of reps completed, just focus on getting a good workout in!
