WOD: Wednesday 241009

Today, be strong like bull.

• Coaching Notes

We are getting into a fun one today with a mix of running, Front Squats, and Wall Walks. The emphasis here today will be on leg stamina and midline work as the body will get a bit fatigued towards the later half of this workout as the Front Squats increase and the accumulation of the Wall Walks hits. The focus here is to build everyone up to a quality heavy triple on Front Squats and then take them out to the floor to go over the Squat Clean and how to appropriately get into the Front Squat under fatigue after running and Wall Walks. Spend the time to prep the clean and allow athletes to get back up to their working loads after the 3RM Front Squat for the Day. A good goal is to hit this workout at around 50-60% of your 3RM Front Squat from the day.

strength: 3rm front squat

Goal 3RM 90-95% of 1RM Front Squat

* Suggested Loading:

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 80%

3 Reps @ 85% 3RM

metcon: "Chutes & Ladders"

For time:

Run, 400 m

-- then --

9 Front Squats, 135/95 lbs

5 Wall Walks

15 Front Squats, 135/95 lbs

5 Wall Walks

21 Front Squats, 135/95 lbs

5 Wall Walks --

—then --

Run, 400 m

accessories:

5 rounds for quality of:

6 L/6 R Dumbbell Bulgarian Split Squats, pick load

Handstand Hold, 30 secs