1/2/17 – "Royal Flush"

Group Warm up 

Group Mobility 


12 minutes to find a heavy front squat – rest as needed between attempts. *Use weightlifting belts when you are approaching a new max. 


5×5 Front squat @ 90% of 1 rep max – Rest 2:00 between sets. 

WOD ( Workout of the Day ) 

"Royal Flush"

9 Minute AMRAP 

25 double unders 

7 front squats (135/95lb)

7 lateral burpees over the bar

*All workouts can be scaled on an individual basis.