Fitness
WOD 1
Front Squat
15 Mins Building to a Heavy 1 Rep
WOD 2
AMRAP20
60 Single Unders
20 American Kettlebell Swings @16/12KG
10 Knees to Chest
5 Single Arm Dumbbell Push Press @15/10KG
Performance
WOD 1
Front Squats
1 x 5 @75%
1 x 3 @85%
1 x AMRAP @95%
*Base percentages off 90% of 1RM
WOD 2
AMRAP20
30 Double Unders
20 American Kettlebell Swings @24/16KG
10 Toes to Bar
5 Single Arm Dumbbell Push Press @22.5/15KG