WOD for Monday 240219

BRANDON LAKE

4 or 8 sets:

3:00 AMRAP

500/400m Row

Max Burpee Pull Ups (Or Bar Muscle Ups)

-rest 1:00 between sets-

-OR-

1 or 2 Rounds through the following:

AMRAP 3 Minutes

500/400m Row

Max Bar Muscle Ups

-rest 1 Minute-

AMRAP 3 Minutes

28/22 Calorie Echo Bike

Max Burpee Box Jump Over (24/20)

-rest 1 Minute-

AMRAP 3 Minutes

500/400m Row

Max Pistols

-rest 1 Minute-

AMRAP 3 Minutes

28/22 Calorie Echo Bike

Max Handstand Push Ups

-rest 1 Minute-

*No additional rest between rounds.

STRENGTH

Front Squats

5 Front Squats @ 60% 1 RM Front Squat

5 Front Squats @ 60% 1 RM Front Squat

5 Front Squats @ 65% 1 RM Front Squat

5 Front Squats @ 65% 1 RM Front Squat

5 Front Squats @ 65+% 1 RM Front Squat

*:20 Hold in a 4in quarter squat after last repetition on each set.