W.O.D. Friday 11/10/17

9
Nov

W.O.D. Friday 11/10/17

Strength/Conditioning WOD – 35 minutes

On a 35 minute running clock..

0:00 – 10:00

Every 2 minutes on the minute complete 3 pausing back squats

*3 sec pause at bottom

*Build in weight finding a heavy 3 rep pause squat

10:00 – 15:00 Transition quickly and move barbells

15:00 – 35:00 for time complete…
400m Run, 20 Wall Balls, 20 Box Overs (on top and over)
400m Run, 20 KB Swings
400m Run, 20 KB Swings
400m Run, 20 Wall Balls, 20 Box Overs

RX – Wall Balls 20/14  CompRX 30/20

RX – KB Swings 55/35  CompRX 70/55

RX – Box Overs 24/20   CompRX 30/24

Post greatest 3 reps pause squat and time of WOD!

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