WODs
 | Thu, Feb 8 2018 |  |
4x4x8
(Weight)
4 sets of:
4 Front Squats
8 BackSquats
Rx: 60%
Rx+ >= 65% 1RM Front Squat
Scale to wall squat positioning drill
4 sets of 10
|
20180208 MetCon
(Time)
5 x 4:00 On / 4:00 Off:
10 Power Cleans (135/95)
15 Burpees over Bar (lateral)
Max 10 Meter SHUTTLE Sprints in time remaining.
Rest 4:00 between
Set two cones 10 Meters apart for the SHUTTLE runs. Each time you move cone to cone (1 length, or 10 Meters), this counts as 1 rep.
The shuttle run is the scored portion. Add the total from all five rounds together as your score
*****Boot Campers will sub Sandbag Cleans, KB Swings for PC
| Duane | 30, 31, 29, 27, 26 Rx | |
|
