Strength/Skill: Front Squats, 5 x 3, 80%, every 90 seconds

  • Perform 3 front squats at 80% of your one rep max every 90 seconds for 5 rounds.

WOD: 4RFT, done in intervals

  • Run 1 lap
  • 9 Front Squats
  • 7 S2O
  • 5 Thrusters
    • rest 1 minute, complete 3 more times
    • increasing weight each round, Prescribed Weights are:
      • Round 1 use 95/65, round 2 use 115/75, round 3 use 135/85, round 4 use 155/95
      • 4 separate scores (1 for each round)
      • 20 minute time cap

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