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WOD 20160504

3
May

WOD 20160504

Strength:
Front Squat

15 minutes build to a 5 rep heavy front squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.

Metcon:

Run 800 Meters
30 Pull-Ups
30 Front Squats (175/115 lbs)
30 Pull-Ups
Run 800 Meters

-TIME- 20 minute time cap

 

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