Friday’s WOD 11/3/17

Friday’s WOD 11/3/17

Metcon
Metcon (5 Rounds for time)
5 Rounds, each for time:
400m Run
6 Power Clean (205/135)
3 Front Squat (205/135)
6 Shoulder to Overhead (205/135)
3 Front Squat (205/135)

Recover for 2 minutes between rounds.

Time cap of 4 minutes per round.

Strength
Yoke Carry or Front Rack Carry
In 20 minutes work up to a heavy 15m carry. Add load each set. Aim for 6-8 carries max.
Metcon (No Measure)
15 minute EMOM
1. 15m Prowler Push
2. 15m Sled Pull
3. Rest
Metcon (Time)
1 or 2 rounds for time:
40m Farmers walk @ .75BW per hand
Run 400m
20 Push Ups
Run 400m
40m Farmers Walk

2017-11-03