Strength:
Front Squat:
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: Max Reps @ 80%
Focus: Drive through full foot, maintain upright torso and tension in the front rack.
Modifications:
– Split Squat: For Back Pain / Discomfort
– Box Squat: Knee Pain and / or Back Pain
– Lighten the Load and Stick to 8 Reps @ light to moderate loads
WOD:
“Body Movin”
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Toes to Bar
Dumbbells: 50/35lb, 22.5/15kg
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Level 2:
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Alternating Toes to Bar
Dumbbells: 35/25lb, 15/12kg
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Level 1:
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Kipping Knee Raises
Dumbbells: 25/15lb, 12/7kg
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Competitor:
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
16 Toes to Bar
Dumbbells: 70/50lb, 32/22.5kg
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