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114 Poplar
Dodge City, KS 67801

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150911 Friday WOD

Part 1

Pause Front Squat + Front Squat:

EMOM x 5 min perform 1+1 @ 70%

*hold for 3 seconds in the bottom of the first rep

Part 2

15 min AMRAP of:

100 Wall-ball shots, 20/14

50 burpees

25 power cleans @ 50% of 1RM

 

Part 1

Pause Front Squat + Front Squat:

EMOM x 5 min perform 1+1 @ 70%

Part 2

4 rounds w 1:1 work to rest ratio

12 Wall-ball shots, 20/14

6 Slam Ball burpees

3 squat cleans @ 75% of 1RM

A1) 5 x 3 eccentric pull-up (3-5 seconds lowering)

Rest :30

 

A2) 10-15 UB TTB

Rest 2:00

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