Skill: Front Squat 3-3-3-3
Work to increase to a heavy 3
WOD: 5 Min AMRAP
3 DB Manmakers (like a burpee with weight but no row/no jump/no press)
5 Alt DB Renegade Rows (each side)
7 DB Front Rack Alt Lunges (each side)
Rest two minutes
5 Min AMRAP
3 DB Manmakers
5 Alt DB Renegade Rows (each side)
7 DB Alt Lunges
Note: DB weight should be AHAP
Score: 3 rm and total rounds
Work to increase to a heavy 3
WOD: 5 Min AMRAP
3 DB Manmakers (like a burpee with weight but no row/no jump/no press)
5 Alt DB Renegade Rows (each side)
7 DB Front Rack Alt Lunges (each side)
Rest two minutes
5 Min AMRAP
3 DB Manmakers
5 Alt DB Renegade Rows (each side)
7 DB Alt Lunges
Note: DB weight should be AHAP
Score: 3 rm and total rounds
16.2 is DONE!! Great job everyone!!
Image
