Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 5-4-3-2-1
Post loads to comments.
“Be The Machine”
Complete 21-15-9 reps for time of
Thrusters (95/65)
Bar Facing Burpees
Post times to comments.
Front Squats: 135×5, 155×4, 175×3, 185×2, 200×1
Be the Machine: 9:18 rx
Front Squats: heaviest was 145×2 (failed 155×1 and 150x1x2)
Be the Machine: 14:31 Rx
“Front Squats” : 155 x 1
“Be the Machine” : 12:02 (65#)
Front Squats: 165#x5 / 175# x4 / 185# x3 / 195# x2 / 205# x1
“Be The Machine”: 8:59 Rx’d