"Fire Alarm"

30 Minute Strength: On the Minute x 10 *2 Second Pause in the bottom img_5515

Set #1 – 2 Reps @ 50% of 1RM Front Squat

Set #2 – 2 Reps @ 55% of 1RM Front Squat

Set #3 – 2 Reps @ 60% of 1RM Front Squat

Set #4 – 1 Rep @ 65% of 1RM Front Squat

Set #5 – 1 Rep @ 70% of 1RM Front Squat

Sets 6-10 – Continue to build in these final (5) sets to a heavy single pause FS for the day.

WODimg_5513

“Fire Alarm” 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees

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Daily WODTara RossComment