Strength
Front Squat – 15 Min to Work up to a heavy single
—Go for a PR if you feel good or work up to 90%+
Conditioning
12 Min AMRAP
5 Front Squats 185/125# (60%)
6 C2B Pull-ups (RX+ = 4 Bar MU)
30 Double Unders
WOD Notes: Goal is 8+ rounds. You should have to rest a few extra secs after the DU before you pickup bar each rd (so it shouldn’t feel super light). DU sub = 15 DU or 50 singles.
Assistance
a) 30 Sec Russian Twist + 30 sec Hollow Rock + 30 Sec Flutter Kicks – 4 sets
b) Tricep Pushdown (cable pulley) – 4×12 (heavy)