Friday 12.04.15

Skill/Strength/Buy-in:

Front Squats
EMOM 5
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%
Rest one minute & then..
Every 2 minutes for 6 minutes (3 sets):
Set 6 – 85% x 1 rep
Set 7 – 85-90% x 1 rep
Set 8 – 90+% x 1 rep

WOD:

4 RFT
400m run or row
3 Cleans 225/155
6 Muscle-ups
9 Pistols
12 Deadlifts 225/155

HAPPY WODDING!!