WOD:
A. Front Squat (1 rep @ 30X1 using 85-92%RM x 6 sets )
rest 2 min b/t sets
B. @ 0 on clock (5 min CAP)
30/25 strict pullups for time
30/25 strict pullups for time
Rx+ 20lb weight/10lb (still 25 reps for female)
Masters 55+ – 25/20
if incomplete @ the end of 5 min; your score is reps missed plus 5 min
**If anyone is scaling to a band; they should stick to 30 reps as there rep count. And the band they choose should not be able to do more than 8 unbroken.
Metcon (AMRAP – Rounds and Reps)
@ 5 begin: (5-12 min)
7 min AMRAP:
7 Pullups
7 Wall Balls 20lb/14b
7 Full stand Burpees
7 min AMRAP:
7 Pullups
7 Wall Balls 20lb/14b
7 Full stand Burpees
Rx+ CTB