Tuesday 08/10/2021

STRENGTH

TEMPO Front Squat (3sec down, 3sec hold, fast up!)

5 x 3 @ 50-60 of 1RM%

*stay true to the SLOW tempo & 3 sec pause at the bottom!

WOD

For Time:

600m Run (400m + 200m routes)

150 Double Unders / or / 300 Singles

600m Run

50 Burpee Box Jump Over 24/20”

600m Run

*Target 17-18min

*Cap 21 min