150828 Friday WOD

Speed

Part 1

Pause Front Squat – 4 x 3 @ 75%

Part 2

For time:

75 Burpee box jumps,

20/18

*EMOM until completed perform 3 negative pull ups & 3 ring rows

Strength

Part 1

Pause Front Squat – 4 x 3 @ 75%

Part 2

For time:

75 Weighted Burpee box step ups, 24/20

*EMOM until completed perform 3 bar muscle-ups