WOD Tuesady 9/2/14

Main – WOD

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Metcon (Time)

1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

Paused Front Squat (3×3 )

3×3 Pause Front Squats, hold the bottom position for 10 seconds

Skill Work

A. 6×10 DB Bent Over Rows
B. 3 sets of max rep Glute Ham Raises
C. 100 Face Pulls with a band – Demo video