Friday WOD- Metcon

Front Squat 

5-7 Sets [Climbing]: 

1 Front Squat

-METCON

BEGINNER - Scaled

25 Minute EMOM

1. 15 Russian KB Swing (35/15 lb)

2. 14 DB Goblet Alternating Box Step Up

3. (40/20 lb)

4. 12 DB Curl + Press (25/10 lb)

5. :30 Max Cals - Air Bike (or any machine, or burpees)

6. 4 Pull Up (stirct/assisted/banded / jumping) + 10 Air Squat

INTERMEDIATE - RX

25 Minute EMOM

1. 20 Russian KB Swing (53/35 lb)

2. 14 DB Goblet Alternating Box Step Up

(50/35 lb)

1. 12 DB Curl + Press (30/15 lb)

2. :30 Max Cals - Air Bike (or any machine, or burpees)

3. 6 Pull Up (strict/kipping) + 12 Air Squat

ADVANCED - Rx+

25 Minute EMOM

1. 25 Russian KB Swing (53/35 lb)

2. 14 DB Goblet Alternating Box Step Up

(60/40 lb)

1. 12 DB Curl + Press (40/20 lb)

2. :30 Max Cals - Air Bike (or any machine, or burpees)

3. 8 Pull Up (strict/kipping)

Bonus Accessory Work (after WOD)

4 Rounds (for quality)

8 BB Bent Over Deadstop ROW

10 DB Incline Close Grip Chest Press

12 DB Incline Chest Fly