Strength
Front Squat – 5×3 (work up to a heavy 3RM)
—all 5 sets should be at 85% or higher
Conditioning
5 Rounds (each round is 95%+ effort)
8 DB Snatch 100/60lb
8 Burpees
2 Laps Prowler Push 300/200lb
—Rest until you are fully recovered between rounds
WOD Notes: DB Snatch weight is a little heavier than you normally use. The prowler push is 2x the length of Rage. You may also make-up a WOD that you missed earlier in the week instead.
Announcement: Masters WOD’s have been announced and HQ is not messing around! Good luck to Kurt, Jenny K, Chris, Candy, and Bonnie these next 4 days! The top 20 in each age group earn a trip to the CrossFit Games in July!
