November 7, 2016

Strength: Pause front squat + front squat
1+1 x 6 Sets
*3 second pause at bottom of first rep
Conditioning: For Time
“MS is BS WOD #2”
Thrusters 135/95
Burpees over the bar (lateral)

Conditioning: AMRAP
“It’s Your Choice!”
The Movements:
Dumbbell Squat Cleans – choose load
Double Unders
V Ups
Ball Slams
Box Jump Overs 24/20
*You will choose one movement to do for 5:00, then another to do for 4:00, then another to do for 3:00, another for 2:00 and the final for 1:00.