Zach, Holiday Yoke
Strength
Front Squat 1-1-1-1
WOD – “Oche Noche de CHANUKAH”
You Go I go w a partner
8 CAL ASSAULT
8 FRONT SQUAT (155/105)
8 BURPEE OVER BAR
8 ROUNDS FOR TIME (8 each)
WOD Brief
Today we are taking time to work up to our heaviest front squat. The cycle for the past few months has been incorporating this lift across our skills and WOD programming. Time to challenge ourselves.
The WOD is a favorite partner style – one partner will attack each of the triplet and then switch. This allows us to go very aggressively and recover before repeating. The rep scheme is in honor of Chanukah.
Hit the AAB hard enough, but not so hard you cannot go unbroken on the front squats. Consider 85-90% effort on the bike, and then straight through the sets.
**SAVE THE DATES**
Updated holiday hours the week of Christmas and New Years