TODAY'S W.O.D:

Strength:  E3MO3M do:
Minutes 0-3: EMOM 3 minutes 5 Front Squats @ 65% 1RM of Clean
Rest minutes 3-5. Increase load.
Minutes 5-8: EMOM 3 minutes 4 FS @ 70%
Rest minutes 8-10. Increase load.
Minutes 10-13: EMOM 3 minutes 3 FS @ 75%

Compare to 08/17/15.

Met-Con:
5 rounds for time of:
20 meter Dumbbell Walking Lunges (LTBD)
10 Burpees
* 15 minute Time CAP

Post loads and time to Members Area.

Rudy Rand

Rudy Rand

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