We will start today with some heavy front squats. We are turning over the rounds quickly to keep tension on the muscles. Try to work at your 80% or as close as possible.
Industrial Athletics WOD for 1/11/2018:
Strength:
Every 90 x 6
Front Squats
3, 3, 3, 3, 3, 3 (80%)
MetCon:
AMRAP 8 Min:
10 KB Swings (1.5/1)
6 Lat Burpees Box Jumps (24/20)
Scaling:
Platinum: As written above. Must jump up onto Box
Steel:
AMRAP 8 Min:
8 KB Swings (1.25/1)
6 Lat Burpees Box Jumps (24/20)
Brass:
AMRAP 8 Min:
8 KB Swings (1/0.75)
4 Lat Burpees Box Jumps (24/20)
Bronze:
AMRAP 8 Min:
8 KB Swings (0.75/0.5)
4 Burpees
4Box Jumps (20/short box)