WOD Wed Mar 3

Strength

Front Squat Complex
5 Sets of:
1 Tempo Pausing Front Squat + 1 Pausing Front Squat + 2 Front Squats
Start at 50% and build to 70%

Work

5 Minute AMRAP:
Buy in: 500/400m Row
12 Thrusters @ 95/65
12 Toes-To-Bar

5 Minutes Rest

5 Minute AMRAP:
Buy in: 500/400m Row
9 Thrusters @ 115/85
9 Chest-To-Bar Pull-ups

5 Minutes Rest

5 Minute AMRAP:
Buy in: 500/400m Row
6 Thrusters @ 135/95
6 Bar Muscle-Ups

Home Gym

5 Minute AMRAP, 5 Minute Rest, 3 Rounds:
1 Minute Any Machine
9 Thrusters
9 Rows/Pull-ups

Check out our OnDemand Video Explanations HERE