Strength WOD

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


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.


January 6th: Nutrition Challenge with Coach Brittany & Coach Nicole Sign up Here
January 7th: Max Capacity with Coach Hugh & Coach Jaclyn Sign Up Here
January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here