7.12.24 WOD

Bike (as :20 Sec easy. :20 sec mod, :20 Sec Hard ) x3
into….
2 Rounds:
8 Monster Band Walks to R
8 Monster Band Walks to L
4 Back squat With Monster Band
4 Front Squats with Monster Band
2 Scap Pull Ups/kipping swings

Then..
Back Squat / Front Squat (Week 3 of 4)

Every 2:00 x 5 Sets
2 Pause Back Squats (:2 Pause)
3 Regular Front Squats
*Start Around 65-75 % of 1RM FRONT SQUAT – the goal is heavier than last week

Then…

14 MIN AMRAP:
2 Rope Climbs/2 burpee pull-ups or 2 strict pull-ups.
4 Clean and Jerks 95/65
8 Thrusters
32 Double Unders

Rx+115/85