Skill:
3x50 FT - Bear Crawl
Strength:
Back Squat
1x3@65%ww
1x3@75%ww
1x3@85%ww
3-3-3 =3 attempts to work up to a new 3-rep max Back Squat
SCALED:
Recent foundations grads (last 3 months) will build to a moderately challenging 3-Rep weight where form is near perfect, NOT a max.
WOD:
3RFT:
500/400m Row
50 FT Bear Crawl
25 Wall Balls (20/14)
Accessory Work:
12 min AMRAP
15/12 Cal Ski
10 KB Deadlifts @ 70/53s*
40m KB Farmer Carry
*Must be able to perform KB DL UB. 40m = rig distance down and back.