WOD – Tue, Mar 18
Intent
Warm Up (Checkmark)
General (7:00)
400 m run
____________
25ft. high knee walk
25ft. shin up
25ft. forward lunge
25ft. backward lunge
10 lateral lunge
10 cossack slide
5 air squat + pause
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Specific/Plyo (8:00)
Plyos
2×3 vertical jump
2×3 tuck jump
2x 3 squat jump
2x 10 bunny hop
Front Squat (Weight)
3-3-3-3-3-3-3
Every 3:00 for 7 sets
Finisher (Calories)
2:00 max cal echo bike
*score calories
Cool Down (Checkmark)
Partner leg throwdown leg raise
3x 8-12 reps
Today is a heavy day! We focus on the front squat as our big aspect of development and then get to enjoy a very short finisher to add a little bit of spice to the heavy lifting. Be sure all sets today start heavy and stay heavy, which is the reason we put a big emphasis on this as a heavy day. Leave it all under the barbell!