WOD 10.02.17

SWOD - FITNESS ROUNDS 10-12 FRONT SQUATS REST 30" 8 SANDBAG REVERSE LUNGES REST 30" 20 RUSSIAN TWISTS REST 30"

WORKOUT OF DAY - FITNESS

5 ROUNDS 10 HANG POWER CLEAN (95/65) 10 BURPEES OVER BAR

SWOD - PERFORMANCE

FRONT SQUAT 3-2-2-1-1-1-1(RM) START AT 50%, UP TO HEAVY SINGLE TODAY WORKOUT OF DAY - PERFORMANCE

5 ROUNDS 10 POWER CLEANS (135/95) 10 BAR FACING BURPEES FOR TIME

CASH OUT EMOM 8 MIN A: 7 TOES TO BAR B: 3 BAR MUSCLE-UP UNBROKEN OR TRANSITION DRILL