150814 Friday WOD

EMOM x 5 sets perform: 3 front squats + 2 back squats @ 70% of FS max

Part 2

25 min AMRAP of:

45 DU’s,

21 Wall-ball shots (14/10-8),

15 KBS (44/24),

9 power snatches, (75-65/65-55)

Extra OPTINAL

5 rounds: Complete 10 pistols, rest :20 Complete 10 kipping HSPU, rest :20

EMOM x 5 sets perform: 3 front squats + 2 back squats @ 75% of FS max

Part 2

25 min AMRAP of:

45 DU’s,

21 Weighted Wall-ball shots (20/14),

15 KBS (70/53),

9 power snatches, (95/65)

Extra OPTINAL

5 rounds: Complete 10 pistols, rest :20 Complete 10 kipping HSPU, rest :20