Monday Workout: Front Squat, Wall Balls, Row

 STRENGTH

In 10 Minutes, work up to a heavy Front Squat Triple

WOD

Level 1

OTM:

  • 1′ – Wall Ball x 9
  • 2′ – Row x 90m
  • 3′ – Wall Ball x 12
  • 4′ – Row x 100m
  • 5′ – Wall Ball x 15
  • 6′ – Row x 110m
  • … and so on until you are unable to complete the work within the minute

Level 2

OTM:

  • 1′ – Wall Ball (20/14) x 12
  • 2′ – Row x 100m
  • 3′ – Wall Ball x 15
  • 4′ – Row x 110m
  • 5′ – Wall Ball x 18
  • 6′ – Row x 120m
  • … and so on until you are unable to complete the work within the minute

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Nutrition Seminar Thursday, March 12 at 530pm

7 Comments on “Monday Workout: Front Squat, Wall Balls, Row

  1. Front squat triple at 75kg, got a double at 80kg and couldn’t quite make the third rep.

    WOD: 12 + 9, started with 9 reps the first round

  2. 125#
    Made it to the 30 reps… but only got 20…
    think thats 12 min + 20 reps

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