WOD
PART 1: BARBELL FRONT SQUAT
6 sets of 2:
Barbell Front Squats
*Score – Heaviest Load
PART 2: “THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
*Score = Rounds + Reps
Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5.
MOBILITY
1:00 Seated Quad Stretch
1:00 Lat Stretch
AFTER CLASS
Deadlifts:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]
