Tuesday, October 13th

GOAL: Today everyone should get a Front Squat for strength and an upper body pulling variation in their workout.  If you choose to perform the ADVANCED PRE, it’s assuming that you will still get your pull-up variation through the rope climbs in the ADVANCED WOD.  The Basic and Intermediate PRE can be mixed or matched with the Basic or Intermediate WOD based on your ability/goals.

PRE: 4-5 rounds, for WEIGHT, of:
8 Front Squats
10 Ring Rows
45 second Side Plank/Side

INTERMEDIATE: 4-5 rounds, for WEIGHT/REPS, of:
4 Front Squats
Max Strict Pull-Ups

ADVANCED: Front Squat – 6,4,4,3,3,2,2 (Start at 75% and increase if/when possible.)

WOD: AMRAP, in 10 minutes, of:
200 Meter Run
10 Burpee Box Jump Overs

INTERMEDIATE: AMRAP, in 10 minutes, of:
10 Power Cleans (135-155/95-105)
10 Burpees

ADVANCED: For TIME (12 minute time cap):
40 Wallballs (20/14)
4 Rope Climbs
30 Wallballs (20/14)
3 Rope Climbs
20 Wallballs (20/14)
2 Rope Climbs
10 Wallballs (20/14)
1 Rope Climb

EXTRA: Hang Squat Clean + Squat Clean – 10×1+1 (Start at 65% and increase if/when possible.)