*Help Support Damon HERE

WOD:

1) Front Squat: 10-8-6-6-4 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Dumbbell Farmers Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other.

3) 10 minute AMRAP:

7 D-Ball Over the Shoulder 70/50

10 Burpees

50 Heavy Rope Single-unders

Extra Work:

4) Landmine Wide Grip Bent Over Row: 3 sets of 30

Rest 2-3 minutes between sets. Keep the movement strict. Build as heavy as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE