Tuesday 1.2.18

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)