Paramus | 7-8-19 | CF WOD

WORKOUT OF THE DAY

STRENGTH
Front Squat
5-5-5-5-5

CONDITIONING
150 Double unders/300 Singles
90 Russian kettlebell swings 32kg/24kg
30 Handstand push-ups (Pike push-ups or 60 Push-ups)
*5 Burpees at the start and at the top of every minute

Post results to Wodify.
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COACH NOTES:

Strength
Build through the sets to find a heavy 5 rep max front squat or keep the load light and focus on positioning and mobility. Front squats zero in on the quads and upper back. They are also more demanding on your core to stay upright. A leg, back and ab buster all in one.

Conditioning
Move fast and be rewarded with less burpees. Pace and do more burpees. Either way you’re gonna feel this one.