Wednesday, October 10th, 2018

SWOD

SWOD: Front Squat

3 Rounds
3 Front squats + 3 back squats every 4 minutes

*Perform a heavy set of 3 front squats, rack the bar then immediately perform 3 back squats.
*Score only the heaviest set completed.

Metcon

WOD: Metcon (Time)

For time:

45 Jumping air squats
into:

21-15-9 reps of
Front squat (95lbs/65lbs)
Back squat (95lbs/65lbs)
Into:

45 Jumping air squats

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