Weightlifting Monday
Front Squat
5×5
Jack Squat
1000m Run
50 Thrusters
30 Pull-ups
WOD Guidance
Build to a heavy 5 on the front squat and pace your run to go for a big set of thrusters on Jack Squat
Box Brief
Last week of the Summer Shred Challenge!
Weigh outs Tuesday AND Wednesday this week
Benchmark on Friday!
Weightlifting: 40 lbs
Jack Squat: 10:40 (15#, banded)
Weightlifting 30lbs
Jack Squat: 9:57 (10,Rings)
Weightlifting – 70
Jack Squat – 9:10 (20,strict)
Weightlifting: 60 lbs
Jack Squat: 10:33 (20, (15banded))
Weightlifting Monday – 25#
Jack Squat – 11:40
Weightlifting – 30
Jack Squat – 9:22 (10#, kipping pull ups)