WMW5.3 Front Squat then 10RFT Deads and push ups wod

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the press prior to the working weight. In-between MWOD areas of need and reverse hyper. wod
-No run/row today
[accordion title=”Strength”]
-ME Front Squat
Find your 1 rep max
[accordion title=”S&C WOD”]
-10 RFT
15 Deadlifts 50/42.5kg
15 Push ups
[accordion title=”Assistance”]
-Hollow rock
max rocks in 0:30, rest 0:20 x3
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
Front squat 1 rep text then, a metcon of deadlifts and press ups. This will be great to do rx. Then some hollow rocks. It will be good to start rocking now!

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