250 Meter Row
5 Empty Bar DL
5 Empty Bar HPC
5 Empty Bar FS
5 Empty Bar PP
5 Empty Bar BSQ
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Strength: Fr Squat - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set @ 75%
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Skill: Double Unders - 5 Mins Practice
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WOD: Part A
6 Min Ladder
1-2-3-4-5-6-7-8-9-10-et…..
Front Squat - 95/65 L1, 135/95 L2, 185/135 L3
5-10-15-20-25-30-35-30-etc…..Single Unders X2 L1, DU's L2/L3
- Rest 2 Mins
Then
Part B - Go Down the Ladder from where you ended up - For time:
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Accessory: Tabata GHD Sit Ups or Ab Mat Sit Ups
20/10 x 8 rounds