every 2 minutes complete 5 front squats (from ground as heavy as possible) x 5 sets
*same weight across all sets
**make it challenging
FOR TIME COMPLETE:
22 DEADLIFTS (155/225)
200 METER FARMERS CARRY (53’s/35’s)
22 POWERCLEANS (95/135)
200 METER RUN
22 PULLUPS
400 METER RUN
22 FRONT SQUATS (65/95)
800 METER RUN
*scales
weight loads
farmers walk = lighter loads
200 run= 250 row
pullups= progressions or ring rows
400 run = 500 row
800 = 1000 meter row
*scales can always go down this is just a general guideline. Never cherry pick a wod b/c your unsure if their will be scales. Hopefully we’ve always made that clear and if we haven’t I apologize. I know a lot of cherry picking happened when I posted the 5K run that could have been a 800 meter run etc.