WOD 09.23.2016 Friday

Strength

Front Squat

  • 70% x 5
  • 75% x 5
  • 80# x 3
  • 80# x 3
  • 85% x 2
Metcon

3 Rounds for time

  • 30/20 Cal Bike
  • 15 Ball Slams, 50/35/25# (you choose weight)

Cap 10:00

Rest 5 min

3 Rounds for time

  • 30/20 Cal Row
  • 15 Push Press, 95/65#

Cap 10:00