23
Sep
Low Rider
Skill: Squat mobility
Strength: Tempo Back Squat
**Build to a heavy set of 5 reps (11×1)**
Metcon: 8-mins for Reps
0:00-1:00: Max DUs
1:00-3:00: Max Calories on Assault Bike or rower
3:00-5:00: Max Goblet squats
5:00-7:00: Max Calories on Assault Bike or rower (alt. from 1-3 if possible)
7:00-8:00: Max DUs
Score = total number of reps
L1: DUs, Pistols
L2: DUs, Assisted (or scaled) pistols
L3: 1/2 Attempts (+) 1/2 Singles, Goblet Squats (Blue/Red)
L4: Single unders, Goblet squats (Red/Orange)