09282015- Front Squat/Burpees over the Barbell


Function: Alternating every minute on the minute for 8 minutes:

Even: Single Arm KB Row x 8 each

Odd: 1-2 Strict Pull Ups or Negatives

Performance: Every minute on the minute x 8 minutes: 6 Chest to Bar Pull Ups

Everyone: 4 x 4 Front Squat with controlled descent and 3 second pause in bottom

Workout of the Day:

6 Rounds:

In 60 seconds:

Complete 7 Front Squats (up to 135/85 lbs)

Max Burpees over the Barbell with remainder of time

*rest 60 seconds after each round*


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