December 2, 2018

By December 1, 2018Workout of the Day

WOD

for time

1 Mile run
20 Thrusters 75/55 lb
35 Overhead squats 75/55 lb
50 Front squats 75/55 lb
1 Mile run

Workout notes

Today’s workout is a chipper with a high volume of squatting and running.  You are tasked with running a mile prior to and following a total of one hundred and five squats. The workout as it is written carries a high level of difficulty so scaling will be important.  Scale the runs to a distance you can complete in under ten minutes.  For some that might mean a one thousand meter run or multiple four hundreds.  Scale your squat load to a weight you can complete multiple large sets for each movement.  Pay particular attention to the overhead squats.  If mobility is an issue, go only as deep into the squat as you are able or substitute the overhead squats for more front squats or thrusters.

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