Strength
Front Squat – 5×3 @ 80%+ (Rep 1 = Pause, Rep 2 & 3 = Normal Tempo)
—Start @ 80% & work up to a heavy 3 rep for this
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
10 Slams 40/30lb
40 Double Unders
WOD Notes: Scaling for RC are climbing to 15ft or 6 strict C2B Pull-ups. Scaling for DU are 100 singles. Slam ball weight is a little lighter, so that you can move through WOD with speed.
***Reminder: CF Kids is Sunday @ 4pm. Please let me know if you plan on bringing your kids!
