SPEED FRONT SQUAT

A) Strength/Skill:

1) Speed Front Squat: 9 x 2 @75%, every 60s.

2) Warm-up/Set-up pull-ups/thrusters performing work as a superset: 2-3 sets x 3-5 reps. Rest as needed.

B) WOD:

"Jack & Fran"

3 RFT: (12:00 Cap)

250 Meter Row

15 Thrusters* (Rx = 75/55, S = 45/35,) 

15 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

*Rx+ = 95/65 & C2B Pull-ups

-If necessary, sub 250m Row with a 200m Run

C) Extra Credit:

3 Options:

Sledpull Powerwalk: 4 x 40 meters @ heavy. Rest 60s.

– Barbell RDL: 4 x 6-8. Rest 90s.
Work up to a challenging load.

– Banded Ab Pulldown & Banded Pull-Throughs: Accumulate 75-100 reps of each.
*Rest as needed between sets.

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