A. Group warm up
B. WOD demo
C. 7 minute AMRAP
50 DU’s
10 Overhead squats or front squats
Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats
Men: 115 lb.
Women: 75 lb.
Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats
Men: 65 lb.
Women: 45 lb.
D. Strength: 15-20 minutes
Front squat
5×3
E. Cool down
Source: Workout Of The Day
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