WOD 10.12.18

PERFORMANCE

CONDITIONING

On a running clock..

0:00-12:00

Build to a Heavy Triple Frontsquat


12:00-15:00

Rest/Load Bar


15:00-30:00

Choose one:

a)AMRAP15

7 Power Cleans 135/95

14 Wall Ball Shots 20/14

70 Double Unders


b) AMRAP15

7 Power Snatch 95/75

14/10 Calorie Row

21 Box Jumps 20/18”


FITNESS

STRENGTH/SKILL

DUAL KB FRONTSQUATS

6-6-6-6-6

*Across, As heavy as possible.

**Perform 30sec Plank over KBs after each set


CONDITIONING

AMRAP15

15/10 Assault Bike Calories

30 KB Swings 35/25

45 Rope Jumps