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WOD for Friday 180720


"CEMENT MIXER" Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar 

Strength

TEMPO FRONT SQUAT On the 2:00 x 6 Sets: 2 Tempo Front Squats   5 Second Negative   2 Second Pause In Bottom Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat 


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WOD for Tuesday 210511

MEET THE PRESS AMRAP 18: 15 Calorie Row/Bike or 300m run 12 Toes to Bar 9 Strict Presses 15 Calorie Row/Bike or 300m run 12 Toes to Bar 15 Push Presses 15 Calorie Row/Bike or 300m run 12 Toes to Bar 2