WOD Fri May 18, 2018

Part 1: Front Squat 5×2

Then…

Three 5 Minute AMRAPs

1.

15 front squats, followed by:

Toes to Bar 2/4/6/8/10/12/etc.
Situps 5/10/15/20/25/30/etc.

2.

15 front squats, followed by:

Ring Dips 2/4/6/8/10/12/etc.
Pushups 3/6/9/12/15/18/etc.

3.

15 front squats, followed by:

Cal Row 5/10/15/20/25/etc.
Cal Bike 5/10/15/20/25/etc.

Your score is the total AMRAP reps accomplished (exclude the 15 front squats).

Rest 5 minutes between AMRAPs.

You may do the AMRAPs in any order. Coordinate with classmates to ensure access to bikes and rowers.

Option 1: 135/95
Option 2: 95/65
Option 3: 75/55; hanging knee raises; box dips
Option 1+: thrusters (115/75) instead of front squats

Combine options as desired.

If front rack mobility is an issue for you, do back squats instead.