4/16/14 WOD

Front Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 2 reps @ 87-90%

Rest 2 minutes between sets.

Skill:

Six sets of:

Hang Clean + Power Clean +J

(perform from high hang – keep

chest vertical)

Rest 2 minutes

Metcon:

Six sets for times of:

Row 500 Meters

20 ab mat sit ups

Rest exactly 90 seconds