WOD 22.10.18

PERFORMANCE

STRENGTH/SKILL

4 SETS FQ:

10 Front  Squats (2.1.1)*

5/5 Single Leg Romanian  Deadlifts*

Rest 60 sec

*Use Same weight, as heavy as possible for both exercises. Pick the bar from the  floor.


CONDITIONING

3 ROUNDS

AMRAP3

6 Toes to Bar

12 Hang KB/DB Snatch 50/35*

18 Double Unders

REST 1MIN


*Perform 6/6 with each arm.


FITNESS

STRENGTH/SKILL

BACKSQUAT (3.1.1)

6-6-6-6-6

CONDITIONING

AMRAP12

10/8 Calorie Row

10/8 Assault Bike Calories

10 Wallballs Shots 14/8