30 September, 2014

By 09/30/2014 wod

Fitness/Performance/Sport (6:00PM)

Strength

20 Minutes to Establish 5 RM Front Squat

Conditioning

F: 12 minutes to complete-

3 rounds of:
15 Shoulder to Overhead 95/65#
10 Pull-ups
50 Lateral Jumps

With the remainder of the 12 minutes-
AMRAP of:
Burpees

P/S: 12 minutes to complete-

3 rounds of:
15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders
With the remainder of the 12 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

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