Wednesay

Front Squat (3-3-3-3-3-3 (every 90 sec increasing) )
May do 3 squat cleans if doing in workout

If doing with lighter weight or limited equipment
Do 6 each side front loaded step back lunge

Metcon (Time)
5 rounds for time
400 m run
6 squat cleans or 10 squats (185/125)
20 box jump or step overs 24/20

500 row
25 cal bike
20 burpees

Squat clean is Rx weight only or a challenging weight

If going lighter or front squatting go to ten reps

Using limited equipment do 15 squats

If cannot go over then step up

Categories: W.O.D.