WODs

6.12.18

06/12/2018

1) Front Squat
Min to Complete...
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%

 

1 Rep @ 90%

Rest as needed between sets.

2) Conditioning
For Time: 
1 Round of Kelly*
2 Rounds of Helen**
1 Round of Kelly*

*Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

**Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Optional Programming:
Bar Muscle-Ups
4 Rounds, Not For Time:
1:30 Light Bike OR Row
30% of Estimated Max Bar Muscle-Up Set