Friday MARCH 13,2020

Warm up

8 Minutes Straight

1 Minute Row

1 Minute Glute Bridges

1 Minute Row

1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

1 Minute Row

1 Minute Glute Bridge Walkouts

1 Minute Row

1 Minute Medicine Ball Squats (Bear Hug Ball)

STRENGTH

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

WOD

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

• In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

• In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

• For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

• Your score today is the slower of the two rounds

• We expect rounds to take between 6:30 – 8:30 to complete

• To ensure we have some rest built, cap your first round at 9 minutes

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