WOD 11/20/2023

​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Hip Circle Squats
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Strength: Front Squat - 5 x 3 E3M
Set #1 - 70% Warm Up
Set #2 - 85% Warm Up
Set #3 - 90% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs  - if Set #4 was a fail do drop set - 85%
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WOD: 12 Min AMRAP
12/10 Calorie Assault Bike
12 Russian KB Swings -  35/26 L1, 53/35 L2, 70/53 L3
12 Alternating Front Rack Weighted Step Ups - same - 20/14 Box
10 Double Unders or attempts L1, 25 DU's L2, 50 DU's L3