7 x 3 Front Squats and Virtual Snow Shoveling
Focus: StrengthWarm-up: 100 Jump Rope Steps or 500 M Row5, 10, 15 of {pull-ups, ring dips, hollow rock, Samson lunges)Barbell Warm-upSkill/Specific Warm-up: 7 x 3 Front SquatsWOD: 30, 20, 10 for time:Virtual Snow ShovelingPush-ups