WOD - 11.1.17

Strength: 1. Superset

     a) Front Squats: 12 Minutes to find 3 Rep Max – first rep have 1 sec. pause at bottom

     b) 4 Sets of 10 Reps of Diamond Pushups (hands make diamond shape on ground)

 

2) 8 Minute: Every 2 Minutes on the Minute – 6 burpees + 6 – 10 Dips)

Conditioning:

For time: 16 min. cap

Buy-in: 25 Sit Ups

5 rounds – 25 Wallballs – 5 MU

Buy-out: 25 Sit Ups