Friday 1.10.20

GROUP PREP:

3 min cardio

5 Burpees

10 Worlds Greatest

10 Plate Rotations

10 Scap Retractions

5 Kip Swings

3 Pull-ups

5 Push-ups

10 Air Squats

STRENGTH:

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

STIMULUS

• This is the first of 3 weeks of a incremental build in percentages on front squats waves

• Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets

• Percentages are based off your 1RM Front Squat. If you don’t know your 1RM, this will start at a moderate weight and build.

WOD:

“Cindy”

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

*This is a benchmark workout, so make sure to write it in your book! Make note of any ways that you scaled. Please be honest with your reps, as this will be going up on the board.