10.08.24

STRENGTH : For Quality!

-4 Sets of 4 Tempo Back Squats @ 60%

-3 Sets of 4 Tempo Front Squats @ 45%

[ 5 sec down, 2 sec hold, up fast ]

WOD : For Time!*

- 21-15-9 Pull Ups +(C2B) s(Ring Rows)

- 30-30-30 DU +(50 DU)

into

- 9-15-21 T2B s(2:1 High Knees)

- 30-30-30 DU +(50 DU)

*Rx/Rx+ Buy-In (50/40 Cal Row)

*Scale will row as buy-out instead

For the front squats, use 45% of back squat max