Wednesday WOD – 061114

Rich W.

“I love Front Squats!!”

WORKOUT OF THE DAY

Fitness
1. Pause Clean (2 count at top of knee): 5rm

2. 4 rounds of:

3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest

Performance
1. Pause Clean (2 count at top of knee): 5rm

2. Metcon

4 rounds of:

3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest

3. Pendlay Rows: 4X5 – heavier than last week, rest 90 sec.

4. Tabata Hollow Rocks