Fri., Dec. 11, 2015

Friday WOD

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

CW: 10, 12, 14 (36 in all) with 30# DB's

LW: 9, 5, 5 (19 in all) with 15# DB's