STRENGTH/SKILL
Back Squat
- Build to Back Squat 3RM
F: Build to 5RM
P/S: Build to 3RM
WOD
"Quarter Gone Bad" [CFFB]
5 Rounds, For Total Reps in 15 minutes:
15 seconds Thrusters (135/95 lb)
45 seconds Rest
15 seconds Weighted Pull-Up (50/30 lb)
45 seconds Rest
15 seconds Burpees
45 seconds Rest - go back to Thruster
F: 2DB Thruster + Ring Row
P: as rx; scale weight DOWN for this one as needed
S: 185/115# + Weighted Chest To Bar
https://wodwell.com/wod/quarter-gone-bad/
