5.10.2017

SWOD
Front Squats
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
12 Minute AMRAP
3 Cleans 205/145
12 KB Snatches 53/35
30 Double Unders
100 Meter Sprint

METCON
3 rounds per station
Station 1: 25 Cal row 30 DB squat cleans 30 DB jump overs
Station 2: 25 Cal row 30 DB shoulder to overhead with a squat (opt. 1 DB) 30 DB triceps kick backs

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