Workout of the Day 7.14.14

Pre-WOD:

Coach led warm up

Technique:

Front Squat

• 2 repitition front squat 7 minute EMOM with 5 second down tempo and 3 second pause at the bottom

WOD:

4 Rounds For Time:

• 5 front squats #155/#255
• 5 rope climbs 12/15
• 400 meter run weighted #25/#45

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!