Wednesday 27.09.2017


Scaled) 1) Pausing Front Squat, 5x3

2) Front Squat, 5x3

3) AMRAP 8:00

15 AbMat Situps

60 Skips

Rx) 1) Pausing Front Squat, build to a Heavy Single

2) Front Squat, build to a Heavy Single

3) AMRAP 8:00

15 AbMat Situps

30 Double Under

Comp) 1) Front Rack Box Step Up, 3x16 (30/35/40% 1RM Front Squat)

2) AMRAP 8:00

10 Toes to Bar

30 Double Unders

- 4:00 Rest -

AMRAP 8:00

Wall Balls 20/14

*Every break 15 AbMat Situps

3) Body Armor 3 Sets:

100m Front Rack KB Carry

20 Close Grip DB Floor Presses

30 Low Banded Rows


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