2024-09-24 WoD

WARM
400m run
2x
{
1 min row
6 spiderman stretch
6 weighted ankle stretch
monster walks w band
5 KBFrontSquat 2x35#
}

MAIN

A. Work to a 1RM FrontSquat
5x45, 5x95, 5x135;
3x165, 2x185,
1x205, 1x225(failed), 1x215(failed)

B. 3 rounds, each for time, 2min b/t
{
500m row
7 FrontSquat 135 / 5 FrontSquat 165 / 3 FrontSquat 185
}
2:45, 3:00; 3:12
Percentages were supposed to be 50-60%, then add 10% each round.
These were (based on 205 max) 65, 80, 90%