Strength:
Every 2:30 x 5 Sets
2 Sets x 1 Pause Front Squat + 4 Front Squats @ 70%
2 Sets x 1 Pause Front Squat + 3 Front Squats @ 75%
1 Set x 1 Pause Front Squat + 2 Front Squats @ 80%
Pause :03 on the Pause Front Squat at Bottom
*After Each Set Complete 3 Broad Jumps for Distance
WOD:
“Work in Progress”
Part A)
5:00 AMRAP
60 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft
Fitness: 50 Wall Balls (14/10)
Competition: Wall Balls (30/20)