“Red, White, and Blue, It’s the OPEN Debut!”
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Conditioning:
15/12 Calories biked
12 Double dumbbell deadlifts (2 x 50/35)
9 Double dumbbell hang cleans
6 Double dumbbell shoulder to overhead
4 Rounds for time
(12:00 cap)
Strength:
Pause Front Squat*⇒ Front Squat
1 Pause Front Squat ⇒ 5 Front Squat @ 70% of 1-rm front squat
1 Pause Front Squat ⇒ 3 Front Squat @ 75%
1 Pause Front Squat ⇒ 1 Front Squat @ 80%
1 Pause Front Squat ⇒ 1 Front Squat @80%
For quality
*2 second pause in the bottom of squat
Post results and experiences to comments
10:31rx, still recovering
11:00
20# DB’s
Mod
12:32
20# DB’s
mod
73# FS
12:27 scaled 40# dumbbell
10:23 Rx
Moved slowly today
Hit that 80% my legs were screaming!
CWOD:
9:40 Rx
I slow rolled the cals each round. Legs were a little toasty from the last few days.
SWOD:
Worked up to 255#