Front Squat / Alternating Tabatas

Front Squat  1-1-1-1-1-1-1 reps 

Start 1st single at about 75% and work your way up to a 1RM

Then 8 minutes of a Tabata alternating between:

KB Swings 1.5P/1P

Box Jump  30/24

Score = total reps for the 8 minutes

Tabata = 20 seconds work / 10 seconds rest

NEWS: We have some updates to our schedule. Ashley will now be the afternoon/evening coach! She will no longer be coaching the gymnastics class, but she will be incorporating gymnastic skill work into the WOD’s, so you all are getting best of both worlds. KOR and Mobility will only be on Tuesday and Thursday afternoons (effective immediately) and on those days, there will not be a regular 4:30WOD. Ashley will be coaching the Advanced WOD, so whether you want to compete or not, her competitive background and experience will help anyone who wants to take their training to the next level. We thank you all for being patient and adaptive to our schedule changes!

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