Wednesday December 4 "Front Squat 5+"

Warm Up

Coaches Choice

Skill

Front Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Pull-ups (5,5,5,5,5)

Metcon

AMRAP 6

9 Ring Dips

7 Burpees

5 Deficit HSPU

*use 2 45# plates for each hand to create deficit