WOD 12.04.2015 Friday

Strength

Front Squat

  • 3 Rep Max
  • 95% x 3
  • 90% x 3

Push Press

  • 3 Rep Max
  • 95% x 3
  • 90% x 3

Rest 3 min between sets

WOD

New round every 4 min x 4

  • 30 Sit-ups
  • 20 Cal Assault Bike
  • 10 OHS, 95/65#

*if you hit 4 min, drop reps