“Developing absolute strength is a marathon, not a sprint” – Louie
Primer: 8 Minutes for Quality
5 Inch Worm to Push Ups | 5 Tempo Air Squats with Pause | 5 Spider mans |
5 Deadlifts + 5 Front Squats + 5 Muscle Cleans + 5 Power Cleans
Strength: Front Squats: From the Ground: 6×2
1 pausing FS (2s in the bottom) + 1 Front Squat
Start at 60% and climb to 75% of 1 RM.
WOD: Dodge Wrench – 7 Rounds
12 Thrusters @ 75/55
200M Run
Time Cap 15 Minutes
Bulletproof Shoulders: AMRAP 15
16 Single Arm DB Overhead Lunges (switch every 8)
200M Run
Modifications:
No Running: 10/7 Cal Bike