5.3.2017

SWOD
Front Squat Wednesdays
1RM + 10# / 90%
3@70%
3@80%
3+@90%

WOD
15 Minute AMRAP
100 Meter Sprint
6-Back Squats (135/95)
9-V-ups
12-KB Swings (53/35)

METCON
3 rounds of 4 stations at 2 minutes each station, 15 sec rest between stations
Station 1: 200 m run Plank (for the rest of the time)
Station 2: 10 knees to elbows Mountain climbers
Station 3: 20 ball slams Wall balls
Station 4: 15 DB bicep curls Skaters

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