WOD 11/24/2021
A2: Warm Up – For Quality Against A 6 Minute Clock:
10 Single Unders/
5 WallFacing Prisoner Squat/
10 Single Unders Running in place/
5 WallFacing Prisoner Squat/
10 Single Unders Side To Side Jumping/
5 WallFacing Prisoner Squat/
10 Single Unders Front- To Back Jumping/
5 WallFacing Prisoner Squat/
10 Each Leg Single Leg Single Unders
10 Single Unders/
5 WallFacing Prisoner Squat/
10 Single Unders Running in place/
5 WallFacing Prisoner Squat/
10 Single Unders Side To Side Jumping/
5 WallFacing Prisoner Squat/
10 Single Unders Front- To Back Jumping/
5 WallFacing Prisoner Squat/
10 Each Leg Single Leg Single Unders
…
B1: Front Squat
5 Minutes WU To 50% of Most Recent Max @21X1
+
5 Front Squat (50%)
5 Front Squat (55%)
3 Front Squats (60%)
1 Front Squats (70%); Rest 60 Seconds between rounds and 2 Minutes before B2
+
5 Front Squat (50%)
5 Front Squat (55%)
3 Front Squats (60%)
1 Front Squats (70%); Rest 60 Seconds between rounds and 2 Minutes before B2
+
B2: Front Squat (:60 Seconds Max Unbroken @75%)
…
C: Back Squat (5X5 Building )
..
*D: L-Sit – Against A 6 Minute Clock:
In as few sets as possible, accumulate 3 Minutes Time Under Tension; Rest as little as possible as often as necessary
+ 10/8 Penalty Ring Rows every time you break
+ 10/8 Penalty Ring Rows every time you break
