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Wednesday March 7


Workout of the Day

Warmup

Dynamic Stretch

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7 Burpee Box Jump Overs 
1 Rope Climb

Prep

Front Squat
In 5 minutes build to opening weight for Part 1

Set 1: 10 reps w/ empty bar
Set 2: 5 reps @ 40%
Set 3: 4 reps @ 50%
Set 4: 3 reps @ 60%

Part 1

Front Squat
5-5-4-4-3-3-2-2

Loading Guidelines: 
Sets 1-2: 5 reps @ 70-75%
Sets 3-4: 4 reps @ 75-80%
Sets 5-6: 3 reps @ 80-85%
Sets 7-8: 2 reps @ 85-90%

Control the descent, maintain position, stand up strong

Part 2

Complete as many rounds as possible in 7 minutes of: 
7 Burpee Box Jump Overs (24/20)
1 Legless Rope Climb

Post results to SugarWOD. 

Scaling

Rope Climbs

  • Sub Regular Rope Climbs
  • Sub 10 Strict Hanging Knee Raises

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