Wednesday 7th November

Posted on 6th November 2018 by Chris Cummins

Skill/Strength

Paused Front Squats
Build to a heavy set of 4 with a 3s pause in the bottom.
+
1 x Max unbroken set @ the same weight as the heavy 4 with no pauses.

WOD

In a 12 minute window
Perform 4 Rounds for time of:
12 Push Press
10 Over Bar Burpees
14 Back Rack Barbell Lunges (7 per leg, alt legs)
16 Back Squats
***Remaining time AMRAP over bar burpees (If any time left)
-50/35kg