FINAL WEEK OF SPEED FRONT SQUATS/SUMO DEADLIFTS

A) Strength:

1) EMOM 3:

3 Speed Front Squats @ 80%

- Then -

2) EMOM 3:

3 Ultra Wide Sumo Deadlifts @ 80%
- Reset on each rep.
- Beginners focus on technique

- Then -

3) 1 Round of:

8 TnG Deadlifts with MetCon weight
8 Lateral Burpees Over Bar
10s Max Effort Bike/Row

B) WOD:

"Batwings"

For time: (9:00 Cap)

45 Calorie Row OR 30 Calorie Bike OR 600 Meter Run
30 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
30 Lateral Burpees Over Bar (S = Regular Burpees or Squat Thrusts)

C) Extra Credit:

AMRAP 5:

20 Double Leg Banded Leg Curls each
10 Banded Ab Pulldowns