a) WARM UP:
8 min amrap:
Take an empty bar and warm up the front squat after 8 mins. |
b) STRENGTH:
Pausing Front Squats (2 secs) + HSPU (do not exceed 50% of max effort)
c) PRIMER: Set up, warm up and prime for the wod: 3 rounds without rest:
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d) WOD:
12 min AMRAP:
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e) ACCESSORY WORK:
Alternating On The Minute x 10 (5 Rounds)
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f) POST-WOD RECOVERY:
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