Movin' plates!
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Pic: Angela Clancy

  Strength WoD - "One Up"

[A]: Complete For Loads:

 Front Squat

5 x 1 @ 85% of max

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[B]: Complete For Time:

The "CBD" 1 Mile Run Time Trial

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• Today we are hitting some heavy singles on your Front Squat. We are prescribing all five work sets to be at 85%. There is a ton of value in hitting a high percentage lift repeatedly. You can build that top-end power & strength. Your Central Nervous System gets a good hit too and that can pay dividends to your overall capacity.
• The Run? Well that will be thing of beauty! We do things CBD style when it comes to running! You all need to navigate down 67 steps, then tackle two fun laps of the city block. follow it up with a lap of the China Town Run & up you come those 67 step again! Fun hey?? Why do we run a mile in the city you ask. Well life doesn't always throw a neatly laid out track for you. Sometimes you may have to run to that tram stop and that tram stop might just be a mile away!!
• Enjoy the ride, lift something Heavy, Run like the wind!
• Hold the standards. Form is priority as always.
• Modify as needed.

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Post your LOADS & TIME to your Beyond The Whiteboard account.

Classic Strength WoD this one! Reckon we should see it up on the ROD soon??