March 28, 2017 

March 28, 2017

Warm Up-

3 RNFT:

200m Row

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Strength-

EMOTM for 9 Minutes, Pause Front Squat

Minute 1 – 3 Reps @ 50% of 1RM Front Squat

Minute 2 – 2 Reps @ 55% of 1RM Front Squat

Minute 3 – 1 Reps @ 60% of 1RM Front Squat

Minute 4 – 3 Reps @ 50% of 1RM Front Squat

Minute 5 – 2 Reps @ 55% of 1RM Front Squat

Minute 6 – 1 Reps @ 70% of 1RM Front Squat

Minute 7 – 3 Reps @ 50% of 1RM Front Squat

Minute 8 – 2 Reps @ 55% of 1RM Front Squat

Minute 9 – 1 Reps @ 75% of 1RM Front Squat

WOD-

20 Squat Cleans 95/65, 135/85

20 Box Jumps 24/20″

40 Cal Row

20 Box Jumps

20 Squat Cleans

For Time