WOD: Friday 2/10/2015

Back Squat
7 - 7 - 5 - 5 - 3 - 3
take 10-20kg off and do one set for max reps

then:

4 Min AMRAP
25 Squats
15 Sit Ups

Rest 1 Min

5 Min AMRAP
25 Wall Balls
15 Toes to Bar

Rest 1 Min

In two teams - 6 Mins to accumulate as many Calories as possible on the Assault Bikes

Post weights, rounds & calories to comments.

Endurance - Workout of the Week
Complete the following for max efforts:
7 mins Burpee Box Overs (20''/24'')
Rest 3mins
7 mins Power Cleans (30kg/40kg)
Rest 3mins
7 mins Row/Assault Bike for Calories
Rest 3mins
7 mins Farmers Carry for max distance (16kg/24kg)