WOD 01.23.2017 Monday

Weightlifting

Front Squat

  • 60% + 10# x 6 reps
  • 60% + 10# x 6 reps
  • 60% + 10# x 6 reps
  • 60% + 10# x 6 reps
  • 60% + 10# x 6 reps
  • 60% + 10# x 6 reps
Metcon

5 Rounds for time

  • 21 Russian Swings, 53/35#
  • 15 OHS, 95/65#
  • 9 Burpee over bar (lateral)