Strength
Take 18 minutes
Find a 2 RM Front Squat (new cycle!)
WOD
30 Front Squats
30 Box Jump Overs
Rest 2 minutes
35 Front Squats
35 Box Jump Overs
15 min Cap
Fitness: 115/75 (95/65)
Performance: 155/105 (135/95)
Open: 175/115 (155/105)
Athletes: We are starting a new cycle this week. 2 RM Front Squat from the rack! We follow that with a front squat workout that should be performed at a load where you can not do 30 reps unbroken in the first set. Weight on the front squats decrease in second round.
DRIVE
Partner WOD
150 Wall Balls
800 M run (together)
150 Push ups
100 Sit ups
75 KB Swings
50 Ring Rows
24 min AMRAP
(1 Partner works, 1 partner rests, reps can be split between partners however you’d like)