EMOM for 20 minutes of:
JMac
Even minutes 3 front squats @ 75% of your max
Odd minutes 10 ring pushups
Warm up:
500 meter row
40 walking lunges (total)
Old stretch
Tissue prep of lower leg
Ankle mobility (20 reps each leg)
Wod specific warm up:
Kettlebell squat (hold for one minute)
5×3 front squat (light to workout weight
Jess (55/back squats)
Karen (75)
JMac (95)
Roberto (135)
Sean (155)
Angela (45)
Jessy (75)
Hope (100)
Andy (95)
Chelce (65)
Juarez (145)
Dannelle (65)
Bull (155)
Carlos (155)
Jimmy (225)
Han (75)
Keila (75)
Shannon (85)
Bo (105)
Phil (135)
Hunter (135)
Ruth (85)
Shaira (95)
Stacey (115)
Abby (95)
Chris (140)
Gordon (140)
Des (100)
D (75)
Yess (80)
Ricky (135)
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