Monday's WOD - 12/11/2017


Skill:

4x5 - Pause Zombie Front Squat w/ BAR + Front Squat Review

Strength:

Front Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

6x2@80-85%ww (Last MAX Front Squat was 07-10-17)

WOD:

For Time:

50 Double Unders

15 Front Squats @60-70%

40 Double Unders

12 Front Squats

30 Double Unders

9 Front Squats

20 Double Unders

6 Front Squats

10 Double Unders

3 Front Squats

NOTES: Score Time and record Front Squat weight.


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