WOD – FRIDAY, NOVEMBER 23RD 2018

STRENGTH
Four sets of:
Front Squat x 3-5 reps @ 30X1
Set 1 – @ 70%
Set 2 – @ 75%
Set 3 – @ 75%
Set 4 – @ 80%

WOD
Complete the following work for time;
40 Calorie Row or 400 Meter run or 30 Calorie Assault bike
40 Front squats (95/65)
30 Calorie Row or 300 Meter run or 25 Calorie Assault bike
30 Power clean (95/65)
20 Calorie Row or 200 Meter run or 20 Calorie Assault bike
20 Front rack lunges (95/65)