WODs

9.14.18

09/13/2018

9.14.18

1. Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%

2. Conditioning
3 Rounds For Time:
27/21 Calorie Row
21 Pull-ups
15 Burpee Box Jump Overs

Optional Programming:
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)

Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Push Presses
Odd Minutes – 30 Seconds Max Bar Muscle-ups