Mobility
Warm-up
400m Jog
10 Knee Hugs
10 Quad Stretch
10 Air Squats
10 meters of Duck Walking
Fitness Level Substitution: Downward Dog Knee Push-ups
Skills / Strength
5 Front Squats (Just the Bar)
5 Front Squats (40% of your Front Squat Max)
5 Front Squats (50% of your Front Squat Max)
3 Front Squats (60% of your Front Squat Max)
1 Front Squats (70% of your Front Squat Max)
If you do not know your Front Squat max, then guess for the warm-up.
WOD
For Time
5 Front Squats (Men: 225lb / Women: 185lb OR 70% of your 1 Rep Max)
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
Perform the list of things below. You will be doing heavy front squats and pull-ups. Use 70% of your one rep max front squat for your weight. We want a weight which you cannot just go straight to the bar and do without thinking about it. Challenge yourself, but pick a weight you can safely manage. Post your times and weights to comments.
Cool-down
3 Sets (1:00 Rest)
10 Front Squats (Just the bar)
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