Friday WOD: Wasting Away

Front Squat 

5-7 Sets [Climbing]: 

3 Front Squats  

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* 3 Second Pause 

* Aim to Increase Weight From 8/23/24

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"Wasting Away" 

For Time: 

10-8-6-4-2 Hang Power Cleans (155/105) 

100-80-60-40-20 Double Unders

‍Row: 500/450- 400/360- 300/270- 200/180- 100/90 Meters

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Time Cap: 18 Minutes

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Focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the front squat, we will pause right above parallel, on the way up. In part 2, This workout is all about keeping a steady pace as the reps and meters decrease. Stay strong on the cleans, keep your double unders smooth, and push through the Row. The goal is to finish within the time cap, so focus on moving consistently and efficiently!

Gun Show 

2 Giant Sets: 

A) 10 Push-ups (Higher Box) 

B) 10 Push-ups (Low Box) 

C) 10 Push-ups (Floor) 

D) 10 Push-ups (Low Box) 

E) 10 Push-ups (Higher Box) 

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* Move Directly From One Height To The Next

* Rest 3 Minutes Between Giant Sets