Aly and Nikki
WOD
“Last Legs”
In Teams of 3…
0:00-5:00 – Max Front Squats
5:00-10:00 – Max Calorie Row
10:00-13:00 – Rest
13:00-18:00 – Max Back Squats
18:00-23:00 – Max Calorie Bike
Squat Loads Increase Every 30 Reps:
Front Squats
0-30 Reps (115/75#)
31-60 Reps (135/95#)
61-AMRAP (155/105#)
Back Squats
0-30 Reps (155/105#)
31-60 (185/135#)
61-AMRAP (225/155#)
* Post total reps completed to the whiteboard.
Accessory Work
1. Snatch
On the Minute x 14:
Minutes 1-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-11: 1 Squat Snatch (82-84-86%)
Minutes 12-14: 1 Squat Snatch (82-84-86%)
2. Snatch Tempo Pull
6 Sets of 1 (74-77-80-83-83-83%)
* 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
