WOD time: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:
Front squat
Every 90secs for 5rounds-
3 front squats @ 75-80%
*3sec pause (all 3 reps)
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12.5
AMRAP 7 minutes:
65/95 Thruster, 3 reps
3 Chest to bar Pull-ups
65/95 Thruster, 6 reps
6 Chest to bar Pull-ups
65/95 Thruster, 9 reps
9 Chest to bar Pull-ups
65/95 Thruster, 12 reps
12 Chest to bar Pull-ups
65/95 Thruster, 15 reps
15 Chest to bar Pull-ups
65/95 Thruster, 18 reps
18 Chest to bar Pull-ups
65/95 Thruster, 21 reps
21 Chest to bar Pull-ups…
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Extra Credit
3-4 rounds not for time:
8-12 barbell bicep curls
8-12 strict barbell press
