A. Pause Front Squat + Front Squat
*10 sets at 70-80% of 1RM.
B. Partner Workout
AMRAP in 8 minutes:
2 x 10m Slam Ball Push 12/9kg
*One partner must be in the plank position during the slam ball push.
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WOD: Wednesday
Complete for time:400m Row x 4 eachRest as necessary800m Bike x 4 each *Each partner to complete 4 efforts on row and bike.Start on either row or bike, complete all efforts before changing over to next machine. Photo: Welcome Andy to Coastal CrossFit 500 CLUB. Awesome work 👍