4.12.2017

SWOD:
Front Squat Wednesday

WOD:
Ladder Down/Ladder Up
10-8-6-4-2:
Snatches (135/95)
2-4-6-8-10:Front Squats (135/95)
200 Meter Run in-between each set.
(Example: 10-2-Run, 8-4-Run, 6-6-Run…)

METCON
Helen
3 rounds
400 m run
21 KB swings (Rx 53/35lb.)
12 pull-ups

Cash-out:
30 Barbell roll outs
30 Toes to bar
3 sets of 1 min planks

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