Strength:
Front Squat
10:00 Running Clock
1 set max reps @80%
Looking for Somewhere between 6-12 Reps
Build to 80% in 2-3 warm up sets
The set at the assigned percentage is meant to be a max repetitions set performed to technical failure. Technical failure can be identified by a deviation from proper mechanics or a slowing in bar speed.
Record the load used and add the number of reps completed in your notes.
Warm up and working set builds are based on coach or athlete discretion
WOD:
“Make it a Double”
For Time:
21 Pull-ups
42 Double Unders
21 Front Squats
42 Double Unders
18 Pull-ups
36 Double Unders
18 Front Squats
36 Double Unders
15 Pull-ups
30 Double Unders
15 Front Squats
30 Double Unders
Barbell: (115/85)
Time Cap: 15 Minutes