WOD:

1) AQAP:

10, 9, 8…3, 2, 1 Front Squat 225/155

10, 20, 30…80, 90, 100 Double-unders

Yes these are heavy Front Squats, and yes the bar comes from the floor, no using squat racks.

Extra Work:

2) Bar Muscle-up: 30 for time

3) Farmers Walk: 400m for time

Dumbbells or Kettlebells as heavy as poossible. Keep track of number of drops.

3) Reverse Hyper: 3 x 25

Rest 90 seconds between sets

For results post time to complete Met-con along with any scaling used. If you did Extra work post weights, reps, etc.

Post Results/Thoughts To Comments