Posted on

October 8, 2013

Strength

Front Squat

3×3 ~ 80% of your 1RM 

Beginners work up to a moderately heavy weight in sets of three as well.

WOD

4 Rounds with one minute on each station.   Unlike “Fight Gone Bad” there is no rest between rounds! Your score is the total number of reps you complete after 12 minutes.

Burpee Box Jump Overs 24/20″
Kettlebell Swings 24/16kg
Weighted Lunges* 24/16kg

*Hold the weight any way you like.

Off Ramp WOD

Scale this workout by load, box jump height and your total number of rounds.