GPP and CFL
Strength
Paused Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock
WOD
Every 4:00 x 5 Sets:
30s Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)
Rx+:(Alt. Pistols, total) (88, 70)
L3: (53, 35)
L2: (45, 30)
L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)
*Alternate Option
– 30s Max Effort Row or Ski Erg
– 200m Shuttle Run (out 100m/back 100m)
– 30s Sledpush Sprint (empty sled)
Strength
Paused Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock
WOD
Every 4:00 x 5 Sets:
30s Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)
Rx+:(Alt. Pistols, total) (88, 70)
L3: (53, 35)
L2: (45, 30)
L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)
*Alternate Option
– 30s Max Effort Row or Ski Erg
– 200m Shuttle Run (out 100m/back 100m)
– 30s Sledpush Sprint (empty sled)