11.21.2016

SWOD
Back Squat
5@75%
3@85%
1+@95%

WOD

Every 2 minutes for as long as possible complete:

From 0:00-2:00

  10 Pullups

2 Front Squats 185/125

From 2:00-4:00

 10 Pullups

4 Front Squats 185/125

From 4:00-6:00

10 Pullups

6 Front Squats 185/125

Continue adding 2 reps to the front squat each interval for as long as you are able. No matter what you will do at least 12 minutes of work.

METCON

30 seconds on, 15 seconds off for 3 rounds, 45 second rest between rounds

  1. Rip stick (RS) Oblique Twist
  2. DU
  3. RS Squat row lft.
  4. RS Squat row rt.
  5. 100 m sprint
  6. RS double arm squat rt.
  7. RS double arm squat lft.
  8. Assault bike

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