Friday, 27 March WOD

Warm Up: Coaches Choice 10 -12 minutes

Strength: Front Squat

  • 3-1-3-1-3-1-12
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Complete on a running clock:
    • On the 0:00- 1×3
    • On the 2:00- 1×1
    • On the 4:00- 1×3
    • On the 6:00- 1×1
    • On the 8:00- 1×3
    • On the 10:00- 1×1
    • On the 12:00- 1×12

METCON:

Every 10 mins for 20 mins do:

  • Row, 1000/800 m
  • 30 Alternating Dumbbell Power Snatches, 50/35 lbs
  • 50 Wall Balls, 20/14 lbs

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