Atarim

Technique:

Front squat
then

Strength:

Front squat

0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
(if this is your first time doing front squat establish 3RM instead of 1RM)
then

Metcon:

5 RFT
9 thruster 40/25
7 pullup
5 pushup

 

Competitors WOD

7 min AMRAP

5 Shoulder 2 Overhead 60/35 kg
10 Burpee facing the bar

 

Dizengoff

skills 1815 – kipping pullup & bar muscle up

For time

800m run

80DU
70 airsquat
60 ring pushup
50 wallball
40 HSPU
30 pistols
20 boxjump/stepup
10 RMU
20m HS walk/10 wallwalk

Post your results to the Whiteboard.