Pause Front Squats E3MOM
5 sets X 5 reps
16min AMRAP:
16 KBS 24/16 RX+ 32/24 MRX 20/12
8 Goblet Lunges (alt legs)
16 WBS 20/14 10/9′ MRX 20/10 9′
8 Pull-Ups RX+ Chest to Bar Pull-Ups
16 WallBall Sit-ups 20/14 MRX 20/10
Core Development:
30 Hip Extensions w/1sec pause at top
20 WallBall or KettleBell Russian Twists
20 Ball Slams
30 Barbell or Banded Good Morning
******************************************************************
Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD:
5 Rounds For Time:
16 Swings (Russian or American depending on weight)
8 Alternating Goblet Lunges
16 Thrusters
8 Single Arm Rows on each arm OR 8 Single Arm Curls on each arm OR 8 Chair Pulls
16 Weighted Sit-ups
