WARM UP
3 rounds for time of:
200 M Run
20 Walking Lunges
3 Wall Walks
10 One Legged Squats
200 M Run
20 Walking Lunges
3 Wall Walks
10 One Legged Squats
STRENGTH
Every 2 Minutes for 8 Sets:
1 Front Squat
1 1/2 Front Squat
1 Pause Squat (3 Second Hold)
Start with 65% & increase load as needed
1 Front Squat
1 1/2 Front Squat
1 Pause Squat (3 Second Hold)
Start with 65% & increase load as needed
WOD
15 Minute AMRAP
3 Wall Walks
9 Front Squats 85#W; 115#M
100 M Run
9 Front Squats 85#W; 115#M
100 M Run
