1/19 WOD

Front Squat - Kettlebells

1x5 @ 70% - 1 Rep Max

3x5 @ 75% - 1 Rep Max

1x5 @ 80% - 1 Rep Max

2-3 Minutes Rest Between Sets

6 Rounds

8 Tempo Pull-ups

10 Weighted Bulgarian Split-squats

5 Seated Box Jumps

Recent Posts

Metcon (20 min AMRAP, teams of 2 - TWO TIMES) 200m Run together → 40 Wall Balls → 30 Toes-to-Bar → 20 DB Clusters

Metcon (22 min cap): 400m Run → 50 Alt. DB Snatch (50/35) → 400m Run → 40 DB Box Step-Overs → 400m Run → 30 Devil’s Press (35/25)

Metcon (14 min EMOM): Min 1: 12 Push Press (95/65) Min 2: 15 KB Swings (53/35) Min 3: Max Cal Row