5.13.24 WOD

3 Rounds
100m Run
3/3 Step Back Lunges
4 Scap Pullups
5 Paused Zombie Squats

Then…

Every 1:45 x 6 sets

Set 1: 5 @ 62-65%
Set 2: 4 @ 68-72%
Set 3: 3 @ 75-80%
Set 4: 1 @ 82-85%%
Set 5: 1 @ 87-92+%
Set 6: 1 @ 95+%
This is the second and final opportunity to take a heavy front squat. We are always ok if you prefer staying below 85% and not pushing the top-end numbers. If you PR’d last week, this is probably a better plan than trying to go super heavy again this week. Focus on keeping your chest and your eyes up. Keep your shoulder blades pulled back, and your elbows up.

Then…
18:00 AMRAP
100m Run
12 Jumping Lunges
9 Hand Release Pushups
6 Pullups

Murph Prep! This workout is going to add up quickly. Try to use the run as an opportunity to shake your arms out & figure out how you’re going to break up your next round to avoid pressing failure on the pushups & keep your breaks quick on the pullups.