3 Sets of:
Back Squat x 8 @ 75%
V-Ups x 15
Rest 2 minutes between supersets
“Yukon Do It!”
8 Rounds For Time of:
15/12 cal Bike/Row
50m Dumbbell Overhead/Suitcase Carry 45/25, 35/15
To Be Announced…
Our strength today is a Back Squat focus, supersetting with V-Ups to help strengthen our cores. After your last set of your V-Up, look at the running clock and don’t wait longer than 2 minutes before starting your next set of Back Squats. 8 reps at 75% is pretty aggressive after not doing heavy Back Squats for a couple weeks so get as close as possible to that 75% if you’re not feeling great.
The MetCon today is a lot of rounds, but isn’t necessarily a long WOD. I would prefer you to bike if class size permits. Regardless of what you choose, I’d like you to stay as consistent as possible as far as pacing goes. Guys, if you can keep above 68RPM and ladies, stay above 62RPM, that is awesome for the 15/12 cals each round. The 50m Carry is that one where you have one dumbbell locked overhead and one at your side. Once you get to the end of the staircase, switch sides and bring it back getting straight back onto the Bike or Rower. The later rounds will test your focus, so time to work on mental fortitude.