Strength WOD

Front Squats
Every 90 Seconds 3 Front Squats with a dead stop in the bottom
12 minutes – build up in load

WOD

5 Front Squats
___ Row
15 Sit ups
Rest 1 minute
5 Rounds
Fitness: 135/95 (12 Cal Row)
Performance: 165/110 (15 Cal Row)
Open: 205/13 (15 Cal Row)

There is a hard 16 minute cap.
Rounds should be around 3 minutes at most with rest included.

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