WOD for Friday, Nov 03, 2017

Speed front squat

8 x 2 @ 80% of 1RM

Go every 60s

"Green Light"

For time 15-12-9 reps of

  • Squat clean thruster 60kg/40kg
  • Burpee box jump 60cm/50cm

Timecap: 8min

Extra credit

Pick one from these 3 options:

  • Reverse Hyper: 4 x 20-25 @ 50% of Back Squat 1RM.
  • 10 min Max Trips of Farmer Carry 50m or Heavy Sledpush 25m
  • Front Rack Double KB Step-ups: Accumulate 60 Reps.

Open Gym

Make a note of your achievements in 'Open Gym'

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