Group Warm up
Group Mobility
Strength
EMOM x 12 minutes – 1 front squat with a two second pause at the bottom *Building in weight every set.
WOD ( Workout of the Day )
AMRAP x 12
9 Ring rows
3 Front squats
9 Ring rows
6 Front squats
9 Ring rows
9 Front squats…. etc
Continue to add 3 reps to the squat until time is up!
Rx – 95/65lbs
Lv.2 – 75/55lbs
