WOD 12/02/2023

A.

Strenght

Front Squat – Every 2.00 minutes x 6 sets

5 reps at 75% of 1RM

4 reps at 80% of 1RM⁠

3 reps at 85% of 1RM⁠ x2 sets

2 reps at 90% of 1RM

1 rep at 95% of 1RM

 

B.
“Open 21.3”
For Time
15 Front Squats (45/30 Kg) 30 Toes to Bars
15 Thrusters (45/30 Kg)

Rest 1 minute

15 Front Squats (45/30 Kg) 30 Chest to Bar Pull Ups 15 Thrusters (45/30 Kg)

Rest 1 minute

15 Front Squats (45/30 Kg) 30 Bar Muscle Ups
15 Thrusters (45/30 Kg)

Time cap: 15 minutes