Wednesday 10/4 WOD


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PERFORMANCE:
“FrontUp”
A. Front Squat @ 20X1- Build To A Tough Single in 10 Min
B. Squat Clean Thruster -  Build to a Tough Single in 10 Min

+
EMOM x 10 Min:
Odd: 200m Run
Even: 5 Thrusters @ 115/75#

+

EMOM x 9 Min:

  1. 10 Toes Thru Rings
  2.  40 Sec FLR on Rings
  3. 30 Sec SuperMan Hold

 



FITNESS:

''FrontUp''
A. Squat Clean Thruster -  Build to a Tough Single in 10 Min

B. Front Squat @ 20X1- Build To A Tough Single in 10 Min

+
EMOM x 10 Min:
Odd: 200m Run
Even: 5 Thrusters @ 95/65#
+

EMOM x 9 Min:

  1. 10 Toes Thru Rings
  2.  40 Sec FLR on Rings
  3. 30 Sec SuperMan Hold

 


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