WOD - 11-18-2013
STRENGTH:
Front Squat
1 x 6 (60%)
1 x 6 (65%)
2 x 6 (70%)
METCON:
9 Minute AMRAP
15 Wall Balls (20lb/14lb)
10 Pull-Ups
5 Power Cleans (115lb/80lb)
ADDITIONAL:
Rowing
4 x 250m Row 1:1 (work/rest ratio)