SWOD- 10 x 2 of 2 rep front squats. Increase weight as follows 4 sets, 4 sets, and last two hit a 2 rep max. These are performed on the minute.
WOD- AMRAP in 9 min of:
3 Bench Press @ bodyweight
6 Handstand PUs
9 Weighted dips 25/10
If performing dips on bench or boxes, double weight.
SWOD: 100 pd front squat. WOD: 15 min AMRAP of 1 lap (200M), 5 HSPU, 10 weighted dips. Completed 8 rounds and 1/4 lap 🙂
105 lb front squat, 5 laps with modified pushup & dips.
Didnt stop running on any of my laps! Yay!!!
225 front squat
4 rounds, banded hsp