Friday, 9 December WOD

Warm Up:

  • 400m Run
  • then 3 Rounds for quality of:
    • 5 Tempo Ring Rows
    • 10 Front Rack Reverse Lunges, pick load
    • Front Squat Hold, pick load, 20 secs

Strength:

Front Squat

EMOM -1 Front squat every minute for 10 minutes – Heavy LOAD!!!

Metcon:

10 minute EMOM

  • 25 Double Unders
  • 1 Squat Clean Thruster – pick load

then

5 rounds for time of:

  • 20/15 Row Calories
  • 10 Thrusters, 115/80 lbs

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