WOD – 120517

1.  2 sets :

  • 10 air squats
  • 10 kossak
  • : 30 front squat hold (empty barbell)
  • stretch

2. front squat

  • 3 x 3 : build to 75%
  • e2mom :
    • 5 @ 75%
    • 3 @ 80%
    • 2 @ 85%
    • 5 @ 80%
    • 3 @ 85%
    • 2 @ 90%

5 rounds

  • 15 cal assault bike (max effort)
  • 20 wall ball
    • 1-2 min rest between sets

*hit each set at 100%,  hold nothing back*