WOD: EMOM x 18
Min 1: Front Squats @ 115/75
Min 2: Chest to Bar Pull Ups
Min 3: Double Unders
Intermediate:
Min 1: Front Squats @ 95/65
Min 2: Pull Ups
Min 3: Double Under Attempts
Beginner:
Min 1: Front Squats @ 45/35
Min 2: 2s Hold Above the Bar or Bent Over Rows
Min 3: 30s Single Under
Home Workout:
5 rounds for time of:
15 dumbbell front squats (35/50 lb)
60 double-unders
– Use two dumbbells.
Post-Workout Skill Work:
Accumulate:
50 weighted GHD hip extensions