MONDAY Strength: 4 Supersets
(a1) Pendlay Rows x 8
(a2) Max chin-over-the-bar hold
*rest 90-120 seconds between sets.
Superset means perform the movements back-to-back with limited rest.
WOD
For Time: 5 Rounds
12 Pull-ups
6 Front Squats
round 1 = 135/95
round 2 = 155/105
round 3 = 185/135
round 4 = 205/145
round 5 = 225/155
*There is a 10 minute time cap on this workout. The front squat bar is to be taken from the floor