1 1/4 FRONT SQUAT & "PAVEMENT"

A) Strength:

1) 1 1/4 Front Squat 3RM. Rest 2:00

-Build in weight over the course of 5-6 sets.
-Beginners, work up to a moderate set of 5.

B) WOD:

"Pavement"*

4 RFT: (15:00 Cap)

15 American KBS (Rx = 70/53, S = 53/35, 44/26, 36/20, Russian Swings)
30 Double Unders (30s of DU attempts, 50 Singles)
15 Goblet Squats
30 Double Unders

*Last done on 12/11/17

C) Extra Credit:

3 Rounds of:

25 Banded Leg Curls each
10s Plank of Foam Roller