Lift Heavy Things

 In WOD

Strength: Front squat
Work up to Heavy 1RM (12-minute running clock)

Example:
135 x5
185 x5
225 x3
255 x3
305 x2
360 x1
370 x1
380 x1

For Time
-60 Calories (athlete’s choice Row or AirDyne)
-50 Wall Balls
-40 Sit-Ups (RX+ Toes to bar)
-30 Burpees
-20 Bar Muscle Ups OR 30 Chest to Bar Pull-Ups

Afterburner: 100 Banded good mornings

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