130325 ~ Front Squat and Wall Balls!

130325 ~ Front Squat and Wall Balls!

Bahah! Just kidding!  Is anyone else's quads still on fire from 13.3! Hopefully today's WOD will help loosen up those quads in time for 13.4! So proud of our Canucks this weekend!  I can't believe there is only 2 more Open WODS left!

Strength:

EMOM x 5 min

3 Push Jerks @ 80% 1RM C&J

Then 2 min AMRAP

ME Push Jerks

Buy In:

3 rounds

Against a 2 minute running clock, complete the following:
300m Row
ME Push Ups
30s rest in between sets

Conditioning:

For time:

50 Kettlebell Swings (50/35#)
25 Pull-Ups
40 Kettlebell Snatches
20 T2B
30 Kettlebell Swings
15 Pull-Ups
20 Kettlebell Snatches
10 T2B
10 Kettlebell Swings
5 Pull-Ups

Cash Out:

3x

Against a 2 minute running clock, complete the following:
300m Row
ME AB mat situps
Rest 2 minutes between sets

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