Strength
Front Squat 8-5-5-3-3-3-3
Work up to a strong effort 3 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.
WOD
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-ups
Tabata Squats
Workout notes: This workout comes to us from CrossFit.com! The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. You will complete 8 rounds at each station for a total of 32 intervals. There is NO additional rest period between movements. Transition from one movement to the other after completing all 8 rounds. Tabata is scored as your lowest number in any round but don’t let that limit your effort. You can go for it with each movement knowing that the movements do compliment each other!