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160422 Friday’s WOD


Strength: Front Squat Every 3 minutes for 15 minutes (5 sets)

Front Squat 5×4 @70%
same weight as last 5×3 session. If you missed this Wednesday’s FS’s, add 5-10lbs from last week.


27-21-15-9 (Cap 20min)

SDHP 95/65
Wall Balls 20/14
Hand Release Push Ups

Unfinished reps will be added as seconds to the capped time.

Row session:

3 x 500m row.

*rest about 3 minutes. Row for time each round. Enter your fastest time

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