150119 7OUT

Posted: 01/18/2015 in WOD

STRENGTH

PAUSE FRONT SQUAT – 7X3 EVERY 1:15 (3 SECOND PAUSE AT BOTTOM, DRIVE UP AND STRAIGHT BACK DOWN)

METCON

5 MINUTE AMRAP:

20 DOUBLE UNDERS (40 SINGLES)

10 BURPEES

– 2 MINUTE REST –

5 MINUTE AMRAP:

10 WALL BALL 20/16

10 FRONT SQUAT 95/65

– 2 MINUTE REST –

3 MINUTE AMRAP:

MAX EFFORT KETTLEBELL SWINGS 53/35

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