SKILL / STRENGTH

Tempo front squat work ( 20 mins )

In 8 mins, build to a heavy – not max –

1 Rep Front squat

@ 8 minutes – 2 minutes to

Prep bar to 75% of above weight

@ 10 minutes

5 x 2 min rounds

5 Front squats – 3 sec pause in the hole

WOD

18 min AMRAP

400m Run

1 round of Cindy

400m run

2 rounds of Cindy

400m run

3 rounds of Cindy

400m run

4 Rounds of Cindy

400m run

5 Rounds of Cindy

** keep adding a round of Cindy after each run until 18 minutes is up

CINDY

5 Pullups

10 Pressups

15 Air squats