11/16/15 Monday
Performance
A. Take 10 minutes to build to a heavy-ish Front Squat, and then…
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On continuous clock, on the 10min mark
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Every 3 minutes, for 15 minutes (5 sets) of:
3-5 Front Squats @ 30X1
*Same load all sets
*Choose a load that will be tough for 5 reps but doable on 1st set
B. EMOM, for 15 minutes (5 sets each):
Minute 1 – 10 Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
Competition
Wod will be posted at gym