WORKOUT OF THE DAY

September 21, 2020

Monday

Before the WOD

Strength

6 sets of 2, Every 2 minutes

1 Pausing Front Squat (2 sec at bottom)
1 Front Squat
Based on your 1RM Front Squat
Set 1- 60%
Set 2- 63%
Set 3- 66%
Set 4- 69%
Set 5- 72%
Set 6- 75%


WOD:

"Dodgeball"

10 RFT

Focus: Pace

15 Wall Balls, 20/14#

200 meter Run

Scaled Versions:

Blk- 15 Wall Balls, 14/10#
200 meter Run
Wht- 15 Wall Balls, 10/6#
100 meter Run

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