11/16/15

MONDAY

Strength: Front Squat

  • 3 x 70%
  • 2 x 80%
  • 2 x 80-95%
  • 1 x 90-95%
  • 1 x 95+%

WOD:

  • Minutes 1:00-10:00
    • 15 Burpee Box Jumps (20/14)
      • 21-15-9 of:
      • Push Press (95/65)
      • KB Swings (53/35)
    • 15 Burpee Box Jumps (20/14)
  • Minutes 11:00-20:00
    • EMOM (alternating)
      • 3 Clean & Jerks (185/125)
      • 30 seconds Rowing for Calories
  • Minutes 21:00-Completion
    • 3 RFT of:
      • 3 Wall Walks
      • 1 Lap MB Carry (20/14)