150710 Friday WOD

5 rounds for reps:

1:00 ME Shuttle Run (in 50 ft. increments-run it like a “suicide”),

1:00 rest,

1:00 ME row for calories,

1:00 rest

Part 2

EMOM x 4 min perform 5 Front Squats @ 50-60% of 1RM *on the last set perform as many reps as possible, sell out.

Extra (optional Post WOD):

5 x 10 Alternating weighted pistols for quality (use a KB if possible, rest as needed between sets)

EMOM x 4 min perform 5 Front Squats @ 75-80% of 1RM

*on the last set perform as many reps as possible, sell out.

Part 2

5 rounds for reps: 1:00 ME Shuttle Run (in 50′ increments-run it like a “suicide”)

1:00 rest

1:00 ME row for calories

1:00 rest

Extra (optional Post WOD):

5 x 10 Alternating weighted pistols for quality (use a KB if possible, rest as needed between sets)