Today's WOD:
A. Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.
B. Every 8 minutes, for a total of three sets, complete the following as
quickly as possible, and then rest the remainder of the 8 minutes:
Run 800 Meters
20 Shoulder to Overhead (95/65 lbs)
10 Burpees
If you know at the outset that you will be unable to complete this in 8 minutes, modify the run distance such that it will be possible for you to complete the work in approximately 8 minutes.
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