12/16/15 Wednesday

Performance

A. Every 3 minutes, for 15 minutes (5 sets):

Pause Front Squats (3sec in hole) x 4-6 reps

*Build if you hit 5 or 6 reps. If you only get 4 then continue with same load

 

B. Three sets of:

Against a 3-minute running clock, complete…

Row 500 Meters

Alternating DB Snatches x max reps in remaining time (70/50lbs)

Rest 3 minutes between sets.

*Scale load so that you can stay moving entire time

 

Competition

Wod will be posted at gym