Tuesday's WOD - 4/11/2017


ANNOUNCEMENT: Weekly Accessory Programming is now on SugarWOD from Coach Gretchen, listed under the accessory track. Ask a coach if you need helping adding this workout track. The weekly accessory work will include skill work, EMOM’s, conditioning, and weakness training which will work in conjunction the the weekly WOD’s.

Skill:

From the Rack - Front Squat Review

3x5 - Pause Zombie Front Squat @ w/ BAR

Strength:

Front Squat 1-1-1-1-1

SCALED: Front Squat - 3-3-3-3-3

WOD:

For Time:

27-21-15-9

Front Squat @30-40% / 10-12 UB Reps

Pull-up / Seated Pull-up / Ring Row

ACCESSORY PROGRAMMING

Tuesday, April 11th

12 min EMOM

E: 1x Push Press + 2x Push Jerk @ 65% of PP 1RM

O: 30 DU or 60 singles

#frontsquat #pullups

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