WOD-
In 12:00 build to a heavy 5 rep front squat from the racks
Rest 4:00, then:
As many rounds as possible in 14:00 of
10 Front squats (Use 75% of today’s 5 rep weight)
Run 200 meters
3 Rope climbs
Run 200 meters
*Bar comes from the ground for the workout.
SPRINT-
18 Minute AMRAP:
Row 200m
2 Burpee Box Jump Overs
Row 200m
4 Burpee Box Jump Overs
Row 200m
6 Burpee Box Jump Overs
Continue adding 2 burpee box jump overs each round
