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Tuesday's WOD - 4/30/2019

Updated: Apr 30

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Skill:

RX: Weighted Strict Pull up / Strict Pull up

5x4 @ a challenging weight +5-10# heavier the last on 04/11

 

SCALED: 5x4 - Seated Pull-up w/ elevated feet + weight+5-10# heavier the last on 04/11

 

Strength:

Back Squat

**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x3@85%ww

 

WOD:

For Time:

800m Run

--

8 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

--

800m Run

**20/14# weight vest optional**

 

SCALED:

For Time:

400m Run

--

4 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

--

400m Run

 

Accessory Work:

EMOM x10

E: 5x TnG Power Cleans @ 55-65%

O: 7 Box Jumps @ 30/24”

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