7.7.25 WOD

4rds
100m run
5 Chin up
15 Squat jumps

Then..

3rds- Build FS each round
:15 row
5 Front squats @50%/60%/70%

Then…

Front Squat (1 x 1)
Every 2:00 x 5 sets: (week 2 of 3)

Set 1: 5 Front squats
Set 2: 3 Front squats
Set 3: 2 Front squats
Set 4: 1 Front squats
Set 5: 1 Front squats

Do not max out this week! Start your first working set of 5 around 75-78% and build to a “heavy” single for the day. Next week we will work up to a max, and you will have 2 weeks to attempt a new pr.

Then….

For Time:

Buy In: 40/32 Cal Bike
into…

60 Double Unders (90 singles)
15 Toe to Bar / 12 muscle ups
10 Deadlifts 185/125 ….225/155

48 Double Unders (72 singles)
12 Toe to Bar / 9 mu
10 Deadlifts

36 Double Unders (54 singles)
9 Toe to Bar /6 mu
10 Deadlifts

24 Double Unders (36 singles)
6 Toe to Bar / 3 mu
10 Deadlifts