Strength:

Front Squat

• On the minute for 10 minutes perform 4 Reps (65-70% of 1 RM)

WOD:

AMRAP in 12 minutes:

• 6 Floor Wipers
• 8 Goblet Squat
• 6 Evil Wheel
• 8 RDL

WOD Thoughts:  Today’s WOD is focusing on challenging your midline and lower body strength.  For the strength part of today’s WOD make sure you choose a weight that is light enough in which you can control and explode out of the hole with but at the same time is a challenge.  As the time goes on the reps get harder and harder, so focus on your form and drive those elbows.  As for the AMRAP the rep scheme is low so each exercise should be performed unbroken, keep your midline tight and make every rep count.