Thursday's WOD - 12/17/2015


Skill:

3x5 R/L - Single Arm KB Front Squat

***3 second pause at the bottom of each squat***

Strength:

Back Squat

Tier 1:

5x3 +5-10# from last

Tier 2:

**Working weight (ww) is 90% of 1RM

1x5@75%ww

1x3@85%ww

1x1+Amrap@95%ww

WOD:

For Time:

27-21-15-9

Calorie Row

Wall Ball 20/14

Chest to Bar Pull Up

#BackSquat #calorieRow #wallballs #chest2barpullups

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