23 September, 2014

By 09/23/2014 wod

Fitness/Performance/Sport (7:00PM)

Strength

4X5 Pause Front Squats go for heavier than last week (STRICT 3 second pause in the bottom at absolute bottom depth)

Conditioning

F: Same

P: 4 Rounds for total time:
Run 400m
15 KBS 24/16kg
*rest 1:00 between rounds*

S: 4 Rounds for total time:
Row 500m
20 KBS 24/16kg
*rest 2:00 between rounds*

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