Thursday’s WOD - 5/16/2019


Skill:

5x5 - Double KB (2-Arm) Front Squat moderate to challenging weight


Strength:

Front Squat

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

4x3@80%ww

1x3+AMRAP@80%ww


WOD:

9 min AMRAP:

35 Double Unders / 70 Singles

7 Double KB Front Squats @53/35


Accessory Work:

Every 3 min x 4 sets (12 min)

12 Alt Barbell Front Rack Walking Lunges @ 50% 1RM Front Squat

15 GHDs or Ab-mat Sit-ups

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