15th October 2019
WOD WOD, October 16, 2019
Quaddy
Front Squat (Weight)
Metcon (AMRAP – Reps)
2:30min on/2:30min off x4
400m Run
Max Front squats in remaining time
Rx 50/35
*Score is Front squats
*You should get minimum 45sec on Front squats
if not, drop run back to 300m
COOL DOWN
Quad Smash / Couch stretch
Work up to a heavy single Front squat
*No more then 6-7 efforts