Thursday – 220113

Thursday – 220113

SWOD

Every 4 minutes for 3 sets, complete:
a. Front Squat
– 3 reps @ 63%
– 3 reps @ 72%
– 3+ reps @ 81%

b. Strict Chin Ups x 5-8 reps

Notes: “+” means dig deep and do more reps if you can. Chin Ups are performed immediately after finishing the Front Squats.

WOD

Complete as many rounds and reps as possible in 4 minutes of:
9 Wall Ball Shots (20/14 to 10’/9′)
6 Hand-release Push Ups
3 Toes to Bar

Note: Rest 1 minute, repeat for a total of 3 cycles. Score is total reps of each cycle. Each cycle begins at the beginning.

……….

BURN

30-25-20-15-10-5 for time of:
KB Swings
Toes to Bar
Box Jumps

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WOD