W WOD – THANKS GOD IT’S HEAVY FRIDAY 03.11.23 – “FRONT SQUAT”
MOBILITY & WARM UP
AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
MOBILITY & SKILLS WORK
Front Squat
FRONT SQUAT LOADING in 12 min
1 Set
10 Front Squats (barbell)
3 Sets
5 Front Squats (increasing load)
3 Sets
3 Front Squats (increasing load)
CONDITIONING
“FRONT SQUAT”
10 Sets For Load:
Front Squat
10-9-8-7-6-5-5-3-2-1
Beginner Option:
Front squat 3-3-3-3-3-3-3
Rest 2.30min Between Set
