Strength: Front Squat, 5×3, Every 2 min, Start at 80% of old 3rm, By set 3 or 4 you should be attempting your old 3RM, Use the last set or 2 to establish a new one if applicable.

WOD: 4RFT

  • 60 Double Unders
  • 30 Alt Pistols
  • 15 OHS (95/65)
    • Rest 90 seconds
  • 25 min cap

*Record time after your 4th set of OHS

Coaches: Write their old 3rm on board and their 3rm for today. Please make it identifiable if they establish a new 3RM.  Every athlete’s first set should be at 80% of their old 3RM front squat

Shoutouts:Ulrich B day

Box News:

Schedule News:

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