09.14.22
Performance
Front Squat (15:00- Build to 1RM)
Coach’s Notes: Build to a heavy weight for 1 rep in 15:00.
Fitness
Goblet Squat (4 Sets: 8 Reps)
Coach’s Notes: Pause for 1 second in the bottom of each rep. Use a challenging weight for all 4 sets.
Performance & Fitness
“Belt Buckle” (Time)
For Time:
1000m Row
30 Deadlifts 225/155
50 Wall Balls 20/14
Coach’s Notes: Some of you OGs will have a time in Wodify for this workout. We did it last in 2017.