Strength
7×2 Front Squat “HATA”
60 sec Rest
WOD
20 Minutes
As many reps as possible
Row- 1000m
1- Pull-up
2- Alternating lunges w plate overhead 45/25
3- sit ups
2- Pull-ups
4- Alternating lunges
6- sit ups
3- Pull-ups
6- Alternating lunges
9- sit-ups
4- Pull-ups
8- Alternating lunges
12- sit-ups
5,10,15
etc…
** The lunges are done in place not walking. The sit ups are performed with OUT an ab mat, the feet are anchored with plates. At the top of the sit up your chest must touch your thighs and at the bottom of the sit up your shoulders and the back of your hands must touch the floor.
FBO Fitness 