Wednesday 12.7.16

A.

Every 2 minutes, for 12 minutes:

Front Squat

*Sets 1-2 = 3 reps @ 70-75%

*Sets 3-4 = 2 reps @ 80-85%

*Set 5 = 1 rep @ 90%

*Set 6 = 1 rep @ 95%  

B.

Two sets of:

Against a 5 minute running clock, complete:

500 Meter Row

25 Overhead Squats 95/65 lbs.

Pull-Ups x Max reps

Rest 5 minutes