WOD for Friday, Nov 10, 2017

One and a quarter front squat 6-7 x 2

One and a quarter front squats 6-7 x 2

John Rankel

20 min AMRAP:

  • 6 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
  • 7 burpee pull-ups
  • 10 kettlebell swings, 2 pood/1,5 pood or 32 kg/24 kg
  • 200 m run

MORNING WORKOUT

Friday Bodybuilding Sesh

With barbell 5 rounds for quality and PUMP:
6 Hang Muscle Clean
9 Strict Press
12 Bent Over Row
15 Romanian Deadlift
-Rest 3min between rounds
-Goal is all four movements unbroken
-Choose a weight that you can go atleast to bent over rows unbroken

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