WOD for Monday 240325

SCHOOLHOUSE ROCK

3 Rounds

27 Air Squats

32 AbMAt Sit-ups or 21 GHD Sit Ups

15 Deficit Push Ups (4/2 inches) (OR Ring)

-rest 3 minutes-

3 Rounds

27 Air Squats

21 Toes to bar

15 Ring Dips

STRENGTH

3 Front Squats (every 10 seconds, perform 1 squat) @ 70-75% 1 RM Front Squat

3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat

3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat

3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat

*Flow: Start standing with bar in front rack at :10, :20 and :30 perform 1 Front Squat.