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OUR BLOG

Flamethrower

By brett kokoruda | In WOD | on July 19, 2018

Part A:

Front Squat

4×4(85-90%)

*Rest 90s between sets

Part B:

5 rounds

30s Max Box Jumps(24/20)

20s Rest

30s Max Burpees

20s Rest

30s Front Rack Hold

20s Rest

*for front rack hold try to use 10-15% more than you used for your final front squat set. Aim to hold this unbroken for the entire 30s.

*score is total Box Jumps and burpees+weight for the Rack Hold

Part C:

60s Lizard(each side)

60s Pigeon(each side)

60s Seated Toe Touch(use band if needed)

60s Frog

60s Child’s Pose

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