Warm-up: standard dynamic warm-up + 5 front squats @ 60% rest 3 minutes + 5 front squats @ 70%
WOD:
Front Squats
5,5,5 ---- increase weight to 5 rep max, should start at or around 75-78%
recover
AMRAP in 8 minutes
8 KB swings
8 sit-ups on GHD
8 Dips (preferably on rings)
as always, scale if needed. for example, use an abmat or bar dips.
keep your elbows up on the front squats. eyes on the horizon and back neutral or set. keep heels on the ground, you should feel like you're sitting back.
post loads and rounds to comments.
