03 Oct 2019 - WOD

WORKOUT OF THE DAY

A) Strength: Front squat

Every 2 minutes for 12 minutes (6 sets):
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1-3 @ 85%

B) Accessory

5 sets, no rest between sets:
15 seconds: Front squat
45 seconds: Air squats

- 2 minute rest -

5 sets, no rest between sets:
5 Bent over barbell rows + 8 second bar to belly hold + 5 Bent over rows
Banded rack pulls until the top of the next minute

- 2 minute rest -

5 sets, no rest between sets
15 seconds: Push-ups
45 seconds: PVC floor press