STRENGTH
Level 1
Every 2 Minutes for 5 Sets: Front Squat, 5×5, building each set, take bar from rack
Level 2
Every 2 Minutes for 5 Sets: Front Squat x 7, bar must be taken from floor
Notes: Goal is to build to a heavy set of 7 reps in 5 sets – can squat clean first rep
WOD
Level 1
3 Rounds for Time:
- Russian Kettlebell Swing (40/25) x 15
- Wall Ball (20/14) x 20
- Run x 200m
Level 2
5 Rounds for Time:
- Russian Kettlebell Swing (70/53) x 15
- Wall Ball (20/14) x 20
- Run x 200m
FS: 95#
WOD: 15:54 (45 kb)
FS: up to 100#
WOD: 8:42 (Rx weight, 3 rounds)
175#
14:26
FS- 105#
WOD- 14:17 rx