Strength: Front Squat
E1:30MOM X 6
7 Front Squats, from the ground
Note: Lift the bar before the 0:10s mark & complete all 7 Front Squats unbroken by 0:35s. Reps should be at a moderate rate, unbroken, & consistent speed. 50-60% of 1RM Squat Clean is recommended
Score: Weight & Pass/Incomplete for all unbroken reps completed in 0:00-0:35s window
LeanFit: Same, with DB’s
WOD: “Double Stimulus”
4RFT:
Run
12 Shoulder To Overhead
20 Abmat Sit-ups
-18 min cap-
RX: Run 1 mile total, perform all S2OH unbroken, finish all reps within the time cap
FW: Run at least 1200m (300m/round), 75/55 or more
