WOD - 4.12.18

Strength: Superset 1a) Front Squats:

*Set 1: 10 Reps @ 50% *Set 2: 8 Reps @ 55% *Set 3: 5 Reps @ 60%

*Set 4: 3 Reps @ 65%

*Set 5: 5 Reps @ 65%

Set 6: 3 Reps @ 70%

Set 7: 3 Reps @ 75%

Set 8: 1 Rep @ 85%

1b) Single Leg Opposite Toes to Bar (https://youtu.be/m6MSXq9ONqY ): 5 Sets of 8 – 10 Total Reps

Conditioning:

16 Minute AMRAP:

60 DU (Scaled: 60 Singles) 50 ft. walking prisoner lunge steps (hands on head) 40 Russian KB swings (70/53)

**Starting at 0:00 Minutes and Every 4 Minutes After Complete 10 Burpees