In this WOD each athlete starts at a station with the rx’d loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.
Percentages are based on one rep max in each movement. If you’ve never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.
65% Front Squat
65% Press
30% Weighted Pull-Up
Post Score to comments.
Cooldown:
8 Windmills each side
20 Janda Sit-Ups
2 Rounds
Scapular Flys
2×12 Prone
2×12 Supine
Look forward to this on a T-shirt.
Mike and Bethany from the 6pm Class
