October 3, 2017

WOD

I. Strength
Front Squats
5 x 5 – 5 second decent, fast up -Work on tempo
*work up to 50-60% of 1 RM
II. Metcon
5 Rounds for time: (30min cap)
5 Hang Power Cleans (155/105)
7 Bar Muscle up
400m Run