WOD 10.28.2016 Friday

Strength

Front Squat

  • 70% x 3
  • 70% x 3
  • 70% x 3
  • 3 x 5 Strict Deficit HSPU, 55/35# plates

* 3-5 sec negative

Metcon

3 Rounds for time

  • 20/15 Cal Bike
  • 20 Deadlifts, 225/155#
Core/Accessory

4 rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck Crunches
  • :10 Hollow Hold

* Rest 1:00 b/t rounds