Friday WOD 14-10-16
October 13th, 2016
Friday WOD 14-10-16
3. Conditioning
For time:
21 – 15 – 9
Bike for Calories (15,10,5 Assault Bike)
Thrusters (95/65#)
Directly into:
15 – 12 – 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 – 9 – 6
Over-the-Bar Burpees
OHS (95/65#)
+ Optional Extra’s in Open Gym.
1. Hang Squat Clean
3×3 at 70% – from mid thigh, drop from the top
2. Front SquatTriple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
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