WOD: Saturday 10/10/2015

Front Squat
3 - 3 - 3 - 3 - 3

then:

12 Min AMRAP
8 Thrusters (30kg/42.5kg)
10 Kettlebell Swings (16kg/24kg)
12 Ball Slams (30lb/50lb)

Post weights and rounds completed to comments.

Endurance - Workout of the Week
4 Efforts - Each for time:
Row 500m
Run 400m
Rest 5 Mins between efforts

Barbell
3 Hang Squat Snatch - 20 Mins
Alternate between:
6 x 3 Pause Snatch Hi-Pulls - 5 Sec Pause at knee
6 x 6 Back Squats
 

Coach Jim will be taking the reigns Saturday - Get into the Box and get a great start to the weekend!!