Take 15 minutes and work up to a heavy
- 5 x Back Squat
Then 3 rounds of
- 8 x Hip Thrusts
- 15 second L-Sits
Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..
- Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
- Minute 2 – 8 x Front Squats + Max Burpee Pullups
- Minute 3 – 7 x Front Squats + Max Burpee Pullups
- Minute 4 – 6 x Front Squats + Max Burpee Pullups
- Minute 5 – 5 x Front Squats + Max Burpee Pullups
- Minute 6 – 4 x Front Squats + Max Burpee Pullups
- Minute 7 – 3 x Front Squats + Max Burpee Pullups
- Minute 8 – 2 x Front Squats + Max Burpee Pullups
- Minute 9 – 1 x Front Squats + Max Burpee Pullups
Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)