Wednesday 09.27.17 WOD

Strength

Front Squat

WAVE 1

Set 1: 85% x 1 rep

Set 2: 85% x 2 reps

Set 3: 85% x 3 reps

WAVE 2

Set 1: 88%  x 1 rep

Set 2: 88%x 2 reps

Set 3: 88% x 3 reps

WAVE 3

Set 1: 90-92% x 1 rep

Set 2: 90-92% x 2 reps

Set 3: 90-92% x 3 reps

Metcon

2 Sprint AMRAPs:

 AMRAP 4

2 Pull Ups

2 Push Ups

Rest 2min

AMRAP 4

2 T2B

2 Burpees

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