150911 Friday WOD

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

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

Rest :30

A2) 10-15 UB TTB

Rest 2:00