Warm-up
Not for time
400m run
21 KB swings
12 pull-ups
sWOD
Front Squat
Advanced: 5 x 5
NOTE: warm up to a weight to use for all 5 sets. Adequate rest in between. Reps 4 & 5 should feel pretty heavy.
Novice: 10 x 3
NOTE: Even though you are only dong 3 reps at a time, keep the weight relatively light. We want to focus on technique here. *Force the Elbows up at the bottom*Keep your heels down*& Chest up*
WOD
13 Min AMRAP
3 squat cleans @135/95#. (Novice will do power cleans)
6 toes to bar
9 box jumps @ 24/20"
NOTE: Scale weight accordingly, do not let your ego get your ass kicked and hurt.
Scale for toes to bar is knees to elbows or laying leg lifts.
Great layout on the site! That's awesome that it's finally affiliated. I'll be in there tonight!
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