11.28.2017

SWOD
10 Minutes on the clock
9 Front Squats @ 50%
7 Front Squats @ 60%
5 Front Squats @ 70%
3 Front Squats @ 80%
1+ Front Squats @ 90%

WOD
10-20-30
Cal Row
Wall Balls 20/14
Hang Power Cleans 95/65
Bar Facing Burpees

SPARTAN
2 Rounds (Stolen from Shauna’s Monday Metcon)
1 mile easy pace
1 mile tempo pace (sustainable discomfort RPE 6-7)
2 minute recovery pace (RPE 5-6)
1 minute race pace (push hard, RPE 8-9)
1 minute easy/recovery pace

Leave a Reply

Your email address will not be published. Required fields are marked *