Strength/Skill: Front Squat, HRPU

  • Front Squats, 4 x 3 @ 80%, every 90 seconds
  • HRPUs, 4 x 8
    • example:
      • 3 squats, 8 HRPUs, rest until 90 seconds are up
      • 3 squats, 8 HRPUs, rest, etc…

WOD: 3 RFT

  • 30/21 cal Row
  • 20 Box Jumps (30/24)
  • 20 HRPUs
    • record time
    • 30 minute cap
      • **If you finish under the 30 minute time cap establish a new 1RM Front Squat (FB Snatch), with the remaining time.
        • Coaches: stagger heats, 17+ use bike (21/14 calories)

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