DATE – Friday

 

Warm-up/Mobility)

10 mins dynamic warmup, full-body

 

WOD A) (12 mins) Front Squat: Based off 1RM Sep 12/13

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

 

WOD B) 4 Rounds for time:

250m Row

6 Snatches 135/95lb (Full Squat. Weight: doesn’t have to be touch’n’go, but reps should be consecutive. Each round should be as close to “sprint” pace as possible.)

9 Burpee Box Jumps 24/20”

-Rest 2 mins-

*Subtract 6 mins at the end

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