Wednesday November 4th, 2015

WOD

Strength: Front Squats

Every 2 minutes for 5 sets, perform 5 front squats with a 2 descent & a 2 second pause at the bottom

moderate load, perfect reps, follow tempo

Metcon: Partner wod

25 min AMRAP

row for cals 3,6,9,12,15,18.... ect

box jumps 3,6,9,12,15,18 ect

partner 1 does the row and the box jump, while partner 2 rests,

partner 2 performs the same work load while partner 1 rests.

after each partner has performed a round, 3 reps are added to each exercise per partner, per round

*if only 1 person, work to rest ratio is 1:1*