Specific Warm-Up:
2 sets:
5 front squats
– Build to workout load.
WOD:
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)
Intended Stimulus:12-15 Minutes
Intermediate:
18-15-12-9-6 reps for time of:
Knees-to-elbows
Front squats (65/95 lb)
Beginner:
15-12-9-6-3 reps for time of:
Hanging knee raises
Front squats (35/45 lb)
Home Workout:
21-18-15-12-9 reps for time of:
Weighted sit-ups (10/15 lb)
Double-dumbbell front squats (35/50 lb)
Movement scaling options:
Knees to elbows: Reps, hanging knee raises, sit-ups
Front squats: Load, reps
Post-Workout Skill Work:
Accumulate:
2:00 ring support hold