Wednesday

Strength:

Anderson Front Squat

5-3-3-1-1-1-1

• New Set Every 2:00

• Build To a Heavy Single

 

Metcon:

[OPEN] 

6 Rounds

For Time:

6 Strict Pull-Ups

9 Burpees

12 Goblet Squats (70/45)

 

[PERFORMANCE]

6 Rounds

For Time:

6 Strict Pull-Ups

9 Burpees

12 Goblet Squats (50/35)

 

[FITNESS] 

6 Rounds

For Time:

6 Banded Strict Pull-Ups or Ring Rows

9 Burpees

12 Goblet Squats (35/20)

 

Accessory:

Dual Dumbbell RDLs 

4 x 20