STRENGTH
Front Squat, build to a 3RM in 15 Minutes
*Adjust to 7 sets of 3 Front Squats, building as heavy as possible until form breaks down if newer athlete
WOD
Level 1
10-9-8-7-6-5-4-3-2-1 Reps of Each:
- Slam Ball (25/15)
- Burpee
*10 Minute Time Cap.
Level 2
10-9-8-7-6-5-4-3-2-1 Reps of Each:
- Power Clean (115/85)
- Burpee
*10 Minute Time Cap.
Notes: Record total rep count if you don’t make it through all reps within the time cap
EXTRA WORK (in lower room, on your own)
3 sets of 8/leg, Single Leg Kettlebell Deadlift at 3010 Tempo
Notes: Hold kettlebell in hand opposite leg that stays planted on floor.
2 reps @ 247
6:33 rx
163#
5:29rx
FS: 187# (PR)
WOD: 8:52 Rx
WOD: 7:08 rx
No FS
Wod: 9:37rx