WOD
WL: Front Squat (1 x 5)
Front Squat
1 x 5 @ 70%
1 x 5 @ 80%
1 x Max Effort (ME) @ 90%
*Rest 2 Min between Sets
1 x 5 @ 70%
1 x 5 @ 80%
1 x Max Effort (ME) @ 90%
*Rest 2 Min between Sets
WOD : Metcon (AMRAP – Rounds)
Teams of 2
:20 Min AMRAP
50 Hand Stand Push Up
50 Toes to Bar
50 Cal Assault Bike / Row / 400 M Run
50 DB Box Step Overs @ 24 in / 20 in w/DB @ 50 lb / 35 lb
50 ft Right Arm DB Overhead Lunge @ 50 lb / 35 lb
50 ft Left Arm DB Overhead Lunge @ 50 lb / 35 lb
:20 Min AMRAP
50 Hand Stand Push Up
50 Toes to Bar
50 Cal Assault Bike / Row / 400 M Run
50 DB Box Step Overs @ 24 in / 20 in w/DB @ 50 lb / 35 lb
50 ft Right Arm DB Overhead Lunge @ 50 lb / 35 lb
50 ft Left Arm DB Overhead Lunge @ 50 lb / 35 lb