10/26/2021 – WOD

Strength
a) Front Squat – 5×3 (1 Pause + 2 regular) @ 80%+ (heavier than last wk)
b) BB Skull Crushers – 5×8 
—Superset a/b every 3 minutes

Conditioning (15 Min Cap)
120/100 Cal Ski For Time
Every 1:30 starting at 0:00, do:
*ODD RDs = 10 Back Squats (BW) or 55%
*EVEN RDs = 15 T2B

WOD Notes: Goal is to finish under the 15 min cap. You should have 50-60 sec to ski each round. The max number of sets you will do is 5×10 squats & 5×15 T2B. If you get to the 15 min mark and you’re only a few calories away 10 or less you can finish. There is no rack for the back squats. T2B sub = 8-10 T2B + 5-7 V-ups if you can do T2B. If you can’t do any T2B you may sub weighted leg raises or sit-ups. No scaling reps!

Assistance
a) Lateral Raises + Front Raises – 4×10 Each (slow eccentric on way down)
b) Banded TKE – 4×20-25 Reps (use thick band)

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