WOD

“Anti-Hero”

METCON

3 Rounds
10 Front Squats
100 Double Unders

Weight: 185/135

MASTERS

3 Rounds
10 Front Squats
30 Attempts

Weight: 155/105

MOVE

3 Rounds
10 Front Squats
150 Single Unders

Weight: 115/75

WOD GUIDANCE & GOALS
Choose a HEAVY weight for the front squats, heavy enough that you have to break the sets of ten into two or more sets. Complete the front squats in no more than 2:00, and spend the same amount of time on the double unders. Target 12 minutes.

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HOME WOD

3 Rounds
20 Squats
100 Timers

OLYMPIC LIFTING

Clean + Jerk
1 at 70%
1 at 75%
4 at 80%

Back Squat
4×3 at 75%