So the 400’s went well on Wednesday, uh?
Warm-up
2 to 4 minutes in Z1
Then, 5 minutes of
5 push-ups
10 squats
5 strict pull-ups or ring rows
10 sit-ups
Mobility
Front squat mobility
Strength
A1. Front Squat – find a 5RM + 2×5@90%
**no pause**
Rest :30
A2. Weighted sit-ups – 4 or 5 sets of 15; AHAP
Rest :90
WOD
“Inferior”
20 min AMRAP
1000m row
75 DU’s
50m farmers carry (70/53#)(53/35#)
25 burpees
*long, slow, aerobic rounds here. Sustaining a good pace is the only way you will survive this one.
