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Monday 11072023

Warmup

Strength

Front squat

5-4-3-2-1

Work to a heavy


WOD

RX 12-18 min

4 rounds for time:

15 bar-facing burpees

15 front squats (85/115 lb)

75 single-unders

SCORE: 

TOTAL TIME


Level 2

4 rounds for time:

10 bar-facing burpees

15 front squats (65/95 lb)

50 single-unders

SCORE: 

TOTAL TIME


Level 3

4 rounds for time:

10 burpees

15 front squats (35/45 lb)

25 single-unders

SCORE: 

TOTAL TIME


SKILL WORK

Post workout:

EMOM 5:

5 strict ring dips– Hold the bottom and top for :01 each.

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