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Lift: Front Squat 5-5-5 WOD: 3 Rounds for time of: -20 Front Squats 95/135 - 85/115 - 65/95, -20 ft 1 legged bear crawl, -20 ft 1 legged bear crawl (other leg), -Run 400 with sledge hammer. 
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Lift: WOD: Complete the following: 30 dumbell strict press 20/25, 30 Box Jumps 20/24, 30 Hollow rocks, 30 Double Unders, 30 supermans, 30 Leg Ups 30 dumbell lunges 20/25 30 Burpees *after each excercise to a 10 second L hang.  Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.  |
WOD?"WOD" = "Workout Of the Day". Categories |
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