1.23.17

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Warm up

3 mins airdyne or rower

2 rds

  • 100 singles
  • 10 front squats 45/35
  • 20 seconds squat bottom hold-bar in front rack
  • 20 band pull aparts
  • 10 push press 45/35

WOD

Strength/Skill

Front squat-work up to a heavy single (not a 1rm)

Metcon

5 rounds

  • 50 double unders
  • 20 kbs 53/35
  • 10 push press 135/95
  • 5 front squats 135/95
  • REST 2 MINS
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