WOD 12.30.2016 Friday

Weightlifting

Front Squat

  • 75% x 2
  • 80% x 1
  • 85% x 1
  • 75% x 2
  • 80% x 1
  • 85% x 1
Metcon

For time:
21-18-15-12-9-6-3

  • Strict Press, 95/65#
  • GHD Sit-ups
Accessory

4 rounds

  • 12 Weighted Hip Ext w/2 sec pause
  • 10 reps each of 3 way shoulders (light plates or dbs)