2018 -6

Warm Up

  • 500m Row
  • Then 3x Through:
  • 30 Second Paleo Chair
  • 12 Pigs on Ice Skates
  • 15 Second Pigeon Pose Hold (15 seconds left leg, 15 seconds right leg)
  • 10 Prisoner Squats

Strength

Back Squat

  • 10 @50%
  • 9 @55%
  • 8 @60%
  • 7 @65%
  • 6 @70%
  • 5 @75%
  • 4 @80%
  • 3 @85%
  • 2 @90%
  • 1 @95+%

*Superset every other back squat with Max-Effort strict pull-ups (5 total sets). If you have 5 or more strict pull-ups, add weight. Percentages are based off of 1RM Back Squat.

Metcon 1:

Lil’ Grace

  • 30 Clean and Jerks (115/75)

Metcon 2:

Lil’ Isabel

  • 30 Snatches (115/75)

*There is no rest between the two metcons. Score is total time.