WOD:

#y’all front’n

15 min EMOM

Min 1:  7 Front Squats at 70% of 1RM (Competitors 225/155lbs – no rack)

Min 2:  50 Double Unders (Competitors 70 DU)

Min 3:  7 Strict Chest to Bar Pullups (Competitors 7-10 Reps)

STRENGTH:

15 minutes to build up to a heavy 3 Rep Front Squat

CASHOUT:

1-2rds

:40 Sec Plank

30 Hollow Rocks or Hold

20 Ab Mats

10 Superman