Strength
Front Squat – 4×7 @ 70-75%
Conditioning
5 Rounds (interval style)
90 Second Rounds of:
2 Laps Prowler Push (120ft) 345/200#
Amrap of Burpees
—Rest 3 minutes between rounds
***Score = total burpees each round.
WOD Notes: TD = 10-25 burpees/round. Usually Friday’s are open gym/make-up day, but this will be class based for today. Each round starts with 2 laps of prowler push, which should take between 20-30 seconds. You will do max burpees in the remaining time left in the 90 sec round. This is absolutely 100% ALL OUT (DO NOT HOLD BACK!). As soon as you’re finished the prowler push, drop down and do your burpees in the parking lot. Record burpees for each round.
