Friday WOD: Toasted Buns

Front Squat 

5-7 Sets [Climbing]: 

3 Front Squats  

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* 5 Second Negative 

* Aim to Increase Weight From 8/16/24

5 Rounds: 

10 Dumbbell Front Squats 

15 Burpee Box Jumps (24"/20") 

‍*scaled Burpees

Directly Into....

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50' Dumbbell Suitcase Walking Lunge 

50' Dumbbell Front Rack Walking Lunge 

50' Dumbbell Overhead Walking Lunge 

‍*scaled stay at suitcase

Dumbbells: @dumbbell(50/35)'s

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Time Cap: 18 Minutes

STIMULUS

• Overview: You'll tackle 5 rounds of dumbbell front squats and box jump overs, followed immediately by a 150-foot dumbbell walking lunge that's broken up into three different types of lunges. Keep your movements efficient and transitions quick. Focus on maintaining form and pushing through the burn to finish strong!

• Dumbbell Front Squats: Two dumbbells held in the front rack. Weight should ideally allow for unbroken sets.

• Box Jump Overs: Steady cadence. Should be completed in less than 1:00.

• Dumbbell Walking Lunges: Weight should allow you to complete each 50' variation unbroken.

• Score: Time to complete work