Thursday September 10th- IWT- Front Squats

Thursday September 10th- IWT- Front Squats

Oly Work- Snatches- warm up drills, then warm up to about 70% then…

3×3 Snatches


warm up to about 65-70% Front Squat

WOD- 3 Rounds- rest 2 min between rounds-complete 8x burpees during rest

5x Front Squats

20x Pulls on the Rower under-pick a target split time to stay under

gals-(1:45) 1:50, 1:55, 2:00 pace / guys-(1:25) 1:30, 1:35, 1:40 pace

**every round that the target pace is not held for 20 strokes, you must complete 3 front squats after IWT for each**

Score= Weight and number of additional front squats done at the end.

Post Work-  Cool down row.

Couch Stretch, Pigeon Stretch, Pec Stretch inside Rig.