8.29.2016

*Remember to sign up for Lockdown before Wednesday!*
SWOD
EOMOM (Every other minute on the Minute) 12 Minutes
First 3 Rounds = 7 Front Squats @ 65-70%
Last 3 Rounds = 4 Front Squats @ 80-85%

WOD
10 rounds for time of:
5 Power Cleans 155/105
10 walking lunges

METCON
3 Rounds
1 Minute at each station; 1 Minute Rest
Box Jumps
Burpees
Russian KB Swings
Wall Balls
Pullups
Run 100 Meters during minute rest

*Remember!!! Start as a team and finish as a team* Leave no person behind!

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