4/3/23

Strength

Strict Pull-Up
4 Sets of 1.1.1.1 reps
Rest 10 seconds between reps and,
Rest 2 minutes between sets

*Note: Weight or band assist as needed

 

“Burn Notice”

4 min amrap:
Barbell thrusters @95/65lb
– EMOM, including min 0, perform 4 shuttle runs

–rest 2 min–

4 min amrap:
barbell front squats @95/65lb
– emom, including min 0, perform 4 shuttle runs

–rest 2 min —

4 min amrap:
Cal assault bike
– emom, including min 0, perform 4 shuttle runs

*(42.5/30kg)

Scaling:
– Scale barbell to 75/55 (35/25kg).
– Scale from 4 Shuttle Runs to 3 if they take longer than 30 seconds.

Categories: WOD

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