WOD Mon Feb 11, 2019

Part 1: Back Squat 5×2

Go heavy, or use this time to practice front squats and get warmed up for the workout.

Then…

15/12 cal row or bike
12 burpees over the bar
9 front squats

AMRAP in 12 minutes. Cap of 5 rounds.

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more

Modify the front squats by doing back squats or kb goblet squats.

Then (optional)…

15 kb swings
20 pullups
15 kb swings
20 toes to bar
15 kb swings

Option 1: 55/35
Option 2: 35/25; jumping pullups; hanging knee raises
Option 1+: 70/45; chest to bar pullups
Option 1++: 10 bar muscle ups instead of pullups