WOD:

#thirty something

6 Rounds

:30 on :30 off

DB Front Squats 50/35s *Scale to Single DB Goblet Squats

Pull Ups *Scale to Ring Row

Echo/AAB Calories

Burpees to Target 6″

*It’s :30 of work on each movement, each round – but it’s not max effort. If you sprint, your output will fall off dramatically well before the halfway point. You want to match your output of reps (or come close) over and over again. Yes, it should be very challenging as you fatigue.

*Competitor/Open Gym do 8 Rounds

STRENGTH:

#Front Squat

EMOM 4

3 Reps

Every 2:00 for 8:00

3 Reps

The first 4 sets of Squats should be fast and perfect. Focus on ROM and weight distribution in your feet. If you have it all right, the second 4 sets should be HEAVY.