WOD: Friday 15/01/2016

***Come and try CrossFit for FREE Saturday at our 9am Class. All ages and fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***

Four sets of:
Pause Front Squats x 6 reps (3 Sec Hold in Bottom)
Rest 3 minutes

All four sets should be heavy, working sets.

then:

Against a 10-minute running clock, complete the following:
Row 1000m
immediately followed by…
As many rounds and reps as possible of:
40 Double Unders
30 Wall Ball Shots (6kg/10kg)
20 Ring Dips

Post weights and rounds/reps completed to comments.