Monday, April 11, 2016

Posted: April 11, 2016 by jmdimitri in WOD

Front Squat –
Warm up to 90% of last weeks 3RM and complete: (20 min)
:
3 x 2 @90% of 3RM

.
For time:

25 Wall Balls (14/20)

200m run

25 pull-ups

200m run

25 ring dips (S-banded dips, Parallette dips)

200m run

25 front squats (75/115)

200m run

25 ring dips

200m run

25 pull-ups

200m run

25 Wall Balls 

  

Oly 7pm

1) HipSn+OHS+low HngSn

4×1/bar,50,60,65

2) Sn EMOM 

*switch to :90 when/if necessary

2/60,70,80

2×1/85

1/90 

1/75,80,85,90

3)FS

3×3/AHAP

3×1/+10%

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