Front Squat: 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Kettlebell Swings and Thrusters
Complete as many rounds as possible in 8 mins of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)
Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.
* + 1 each movement (1/1, 2/2, 3/3, etc)
Photo by @robcwilson
The first Open WOD is over. Sit there and think about how you did.
In all seriousness, high five to everyone who completed this! It was a typical cardio grind to kick off the open. Let’s hope that 20.2 is less brutal.
SRCF Registered Athletes: 38
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