WOD
PART 1: Front Squat
5 Sets of 3
*Score = Lowest weight used for a working set
PART 2: “The Admiral”
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Banded Hamstring Stretch (Each Side)
AFTER CLASS
3-4 Sets of 8-12 Reps:
A. “Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)
