Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 10 minutes to work to WOD weight for Front Squat
Part 2 – Conditioning: 10 minutes
“Quadzilla“
- Run 200M, 4 Front Squats
- Run 200M, 8 Front Squats
- Run 200M, 12 Front Squats
Fitness: Light load for form on bar or goblet squat – perform as 10 minute AMRAP
Performance: For time with a 10 min time cap, RX = 205/140lb; Scale #1 to 135/95lb, or scale to heavy front squat
Finisher: Turkish Get-ups with pause at each position – 10 reps on each side
