Strength
15 minutes to 5RM tempo front squat (3/3/X/3 - down, bottom, up, top)
-then-
3x5 tempo front squat @ 85% of above

WOD
4 Rounds
45 seconds ME Row for cals
-rest 15 seconds-
45 seconds ME Chest-to-bar pull ups
-rest 15 seconds-
45 seconds ME Goblet squats
-rest 15 seconds-

*Rx+ = Muscle-ups for C2B


Base Camp

Skill: Burgener warmup and lunges

WOD
AMRAP 10 Minutes
10 Snatches
24 Lunges

Comment