May 18th WOD
Part 1, for time: BUT.. the clock runs until 25:00 see part 2.
Knees to elbows
Double kettlebell front squats (53lbs/35lbs)
*Do 30 double unders after each round.
**Substitute a 135lbs/95lbs barbell or 50-55lbs/35lbs dumbbells. If there are not enough kettlebells available.
Once done with the conditioning, take until the clock hits the 25:00 to find a 4 rep max front squat
The goal is to lift heavy while in a fatigued state and with compressed time. The bar must start empty and athletes should build up gradually with relatively short rest periods between sets. The bar may be taken from squat racks or from the floor. The 3 sets of 4 reps is only a guide.