1/12/15 Monday

Performance

A. Front Squat; 5 reps x 3 sets

*Build to a tough 5reps then use that weight for all sets

 

B. Three rnds for time of:

20 Burpee Pull ups

20 Front Squats – from the floor, 115/85

20 Box Jumps, 24/20″

 

C. Not for time:

30 Strict slow Ring Rows

20 Strict Pull ups

20 Strict slow Ring Rows

*You must follow the order

 

Competition

Wod will be posted at gym