Thursday – 220210

Thursday – 220210

SWOD

Every 4 minutes for 3 sets, complete:
a. Front Squat
– 5 reps @ 61%
– 5 reps @ 70%
– 5+ reps @ 79%

b. Strict Pull Ups x 5-8 reps

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

WOD

4-8-12-16-12-8-4 for time of (17 min cap):
Wall Ball Shots (20/14 to 10’/9′)
Knees to Elbow
Power Snatch (95/65)

……….

BURN

4 rounds for time of:
10 Cal Assault Bike
20 Toes to Bar
30 Wall Ball Shots

– rest 2 minutes b/w rounds –

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WOD