WOD 4/9/20

FULLY LOADED

Part 1: Front Rack Alt. Backwards Step Lunge Find your heaviest 6 rep (3 each side)

Part 2: 6 Front Alt. Rack Backwards Step Lunge (@50% of Part 1) 4 Front Squat AMRAP 2 min. rest 1 min. 3 Rounds

PARTIALLY LOADED

Part 1: 2-4-6-8-10….until you can’t perform unbroken sets. DB Front Rack Alt. Backwards Step Lunge (50/35 lb.)

Part 2: 6 DB Front Rack Backwards Step Lunge (50/35 lb.) 4 DB Front Squat AMRAP 2 min. rest 1 min. 3 Rounds

UNLOADED

Part 1: 2-4-6-8-10….until you can’t perform unbroken sets. Single-leg Squat (Pistol)

Part 2: 6 Alt. Step-ups 4 Alt. Pistols AMRAP 2 min. rest 1 min. 3 Rounds

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