Strength
Front Squat – 7×3 (pause – hold bottom for 1 sec)
—Week 3. All sets should be heavier than last week. Work up to a 3RM.
Conditioning
For Time
200m Sled Drag (bodyweight)
20 Burpee Ring Muscle-Ups
200m Sled Drag (bodyweight)
WOD Notes: You may also make-up a WOD that you missed this week. Scaling for Burpee Ring MU are 30 GI Janes. Load your bodyweight onto the sled minus 25# (weight of sled). If you weigh 200lb, load 175# of plates. 