Wednesday
– Halloween In house Comp Sat 10/26- teams of 3 mixed genders – Any Skill level is welcome- Spartan Fenway – Some of us are planning on running it Sunday 11/10 morning and putting a team together (Crag)- Crags-Giving Thursday 11/14

Front Squat (4 reps every 90 sec x 6 sets )
Start at 75% of 1 rm and build up from there
5-6 mins to warm up to starting weights

Choose either front squats from rack or clean complex from ground

Clean + 3 front squats (Every 90 sec x 6 sets )
Metcon (Time)
3 rounds for time
400 m run or 25/20 cal bike
15 front squats or 8 squat cleans
20 box jump overs 24/20

Categories: W.O.D.