1 1/4 FRONT SQUAT 3RM & "BATWINGS" (RETEST)

A) Strength:

1) 15:00 to find a 1 1/4 Front Squat 3RM: (Last tested 2/26)
– Build in weight over the course of 5-6 sets
– Rest 2:00 b/t heavier sets
– Beginners work up to a moderate set of 5

2) MetCon Prep:

Every 1:30 x 3:

3 TnG Deadlifts building in weight
6 Lateral Burpees over Bar

B) WOD:

"Batwings" (Last tested 7/30)

For Time: (9:00 Cap)

30 Calorie Bike
30 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
30 Lateral Burpees over Bar (S = Regular Burpees, Squat Thrusts)

Alternate Scaling:

Bike = 45 Calorie Row or 400 Meter Run

C) Accessory Work:

Banded Pull-Throughs (4 x 15)
– Rest 60s –

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