Strength Development:
Front Squats
3 minutes to warm-up to 60% 1RM, then every 2 minutes
• 7 X 60%
• 6 X 65%
• 5 X 70%
• 4 X 75%
• 3 X 80%
WOD
8 rounds for time:
25 minute CAP
• 5 thrusters (RX 50/35 kg)
• 10 pull-ups OR 3 Bar Muscle-ups
• 100 meter sprint
