Warm up: Stretch + circulate through broad jumps & double under practice
Strength: Find heavy Front Squat Complex From Rack
2 front squat
10 second hold on front shoulder rack
1 front squat
Results: Cleaned each weight due to no rack
Completed 3 sets each of complex at 91# and 115#
Completed 6 sets of complex at 161#
Total of 12 sets.
WOD: 4 Rounds for time
10 front rack lunges, 91 lbs
12 Front Squats, 91 lbs
30 Abmat sit-ups
30 double unders
Went unbroken transitioning from lunges to front squats every round.
Performed the double unders as best as I could. Mixed in singles, double unders, then back to singles or sometimes was able to go double unders for 2-4 till broken then repeat.
Last round I completed 60 singles.