WOD 01.10.18

PERFORMANCE

STRENGTH/SKILL

Frontsquat

4x8 @60-70% Across


CONDITIONING

For time:

15 Frontsquats (135/85)

30 Burpees Over The Bar

12 Frontsquats  “

24 Burpees Over the Bar

9  Frontsquats ”

18 BurpeesOver the Bar

CAP15


FITNESS

STRENGTH/SKILL

For quality:

15-12-9-6-3

Suitcase Deadlifts

Farmer Walking Lunges

*Rest 60sec btw sets.


CONDITIONING

4x AMRAP3/REST1

8 Burpees

6 DB Push Press

4 Box Jumps