Group Warm up
Group Mobility
Strength
12 minutes to find a heavy front squat – rest as needed between attempts. *Use weightlifting belts when you are approaching a new max.
-Then-
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.
