A. Front squat 5×5
B. Strict Weighted Pullup 5×5
M: 12 min AMRAP
200m run
50ft SA FR DB Walking lunge 50/35
8 pullups
Program Notes:
Looking to be around 70-80% of 1 RM for all sets on your front squat depending on how you’re feeling after yesterdays wod. Continuing on with some strict weighted pullups for a little more volume today.
Try to reduce band usage if we do not yet have strict bodyweight. Your wod is a relatively quick mover, move fast and well through your lighter lunge and shorter rep scheme on pullups. Expect 4-6 rounds on this.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+:OH DB Walking lunge, C2B
Intermediate: 35/20
Scaled: 20/15, Inverted row
Beginner: Bodyweight, Ring row
Longevity:*** if needed, kipping, risk vs. reward moves