Friday, September 13 2019

Sarah and Erika.

Sarah and Erika.

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WOD
"The Classic"
3 Rounds for time:
20 Pull ups
20 Front squats (115lbs/75lbs)

Overtime (post-WOD)
In 10 minutes:
3 attempts at a heavy 10-rep front squat

Partner up. Take it from the rack. We should be resting about 2-3 minutes between sets here. Since we warmed up with over 60 loaded squats prior to this, the jumps we are making should be a little bigger each set.

Coaches’ Note: In terms of stimulus, think "Fran" today. Short, hard, fast. We want that copper lung or "Fran cough" feeling after we hit this one. Capacity wise, we 100% need the capacity to perform both the pull ups and front squats unbroken at least for the first round. After that, maybe 2-3 very quick breaks. Each movement should take us no longer than 1 minute to complete for all three rounds. The loading on the front squat should be light, relative to our ability level. Today is a hammer-down effort. Buckle up and go hard!

Rachel Binette