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
23 minute CAP
10 – 9 – 7 – 6 – 5 – 4 – 3 – 2- 1
• Overhead squats (RX 50/30 kg)
• Toes-to-bar or knee raises
• 100 meter run
