Pre WOD
Build to today’s 1-RM Tempo Front Squat @ 32X1
(Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the air in short bursts through your teeth.)
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
WOD
Every 4 minutes, for 12 minutes (3 sets), for times:
500 Meter Row
10 Front Squats
Choose a load somewhere around 70-75% of your 1-RM Clean for the Front Squats, and take the weight from the floor.
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