Strength:
Front Squat
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
• 3 Second Pause on way up
• Build In Weight
WOD:
“Shout”
3 Rounds For Time:
500/450 Meter Row
21 Kettlebell Swings (70/53)
12 Thrusters (115/85)
Time Cap: 18 Minutes