Dom.

Strength WoD: "All Racked Up"

For Load:

Front Squat 3 x 5

.

• We have three shorter weeks coming up with the upcoming public holidays. So you will see a short time domain WoD following some strength work. This is the official "Strength Day". Put your best effort in each set. Don't conserve with the conditioning in mind.
• Take a few warm up sets to determine your working weight.
• Hold the SAME weight across all 3 sets. Go heavy by all means but NO FAILS!!
• Hold the standards. Form is priority as always.
• Scale As needed.

.

WoD:

AMREP in 4 Minutes:

20 Air Squats

10 Burpees

16 Air Squats

8 Burpees

12 Air Squats

6 Burpees

8 Air Squats

4 Burpees

4 Air Squats

MAX Burpees in time remanning.

• Simple "easy" WoD. Or is it?? Go out hard and hold onto that pace!
• Burpees to stay as STRICT as possible!
• Hold the standards. Form is priority as always.
• Scale As needed.

.

Post Front Squat Load and number of REPS in WoD to Beyond The Whiteboard.

It all starts with the SQUAT

Score pic goes up next day