WOD for Friday, 11/28/14

30
Nov

WOD for Friday, 11/28/14

Strength:   Front Squat, 3-3-3 can use barbell or KB Rest 1 minute Choose a “Pull” Bodyweight Progression.   Pull-Up, Ring Row, or Muscle Up Transition Rest 1-2 minutes

Met-con: 

115/75 Barbell or 35/25 KB 10 ohs 50 du 10 ohs 40 du 10 ohs 30 du 10 ohs 20 du 10 ohs 10 du *every time you break ohs and or doubles, complete one burpee

Stretch: Full Body Stretching Series #2

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