12.10.18

WOD
Front Squat (1RM)
Build to Heavy Single. 5 sec Down, 3 Sec pause in bottom
*15 mín
Nine Yards (AMRAP – Reps)
AMRAP 12:
3 Thrusters 45/30
3 Toes to Bar
3 Calorie Bike
6 Thrusters
6 Toes to Bar
6 Calorie Bike
9 Thrusters
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

Sc1 40/35
Sc2 35/30

**Scoring Chart:**
Finish 3’s: 9 Reps
Finish 6’s: 27 Reps
Finish 9’s: 54 Reps
Finish 12’s: 90 Reps
Finish 15’s: 135 Reps
Finish 18’s: 189 Reps
Finish 21’s: 252 Reps

WOD WARM UP
## :30 Seconds
Easy Bike
Active Samson

Moderate Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Child’s Pose – :30 Seconds
## Wrist Stretch – :30 Seconds
## Squat Hold – 1 Minute

5 Pausing Front Squats
5 Front Squats

##### FRONT SQUAT 15 min

10 Scap Pull-ups
10 Kip Swings (Focusing on Head Position)
3 Knees to Chest
3 Toes to Bar
5 Slow Strict Press (Focusing on Head Position)
– – – – – – – – – – – – – – – – – – – – –
5 Push Press
5 Front Squats
– – – – – – – – – – – – – – – – – – – – –
5 Thrusters
– – – – – – – – – – – – – – – – – – – – –
Build to Workout Weight

## 1 Round
3 Thrusters
3 Toes to Bar
3 Calorie Bike

CategoryWOD