11.28.2017

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November 6, 2020

SWOD10 Minutes on the clock9 Front Squats @ 50%7 Front Squats @ 60%5 Front Squats @ 70%3 Front Squats @ 80%1+ Front Squats @ 90%

WOD10-20-30Cal RowWall Balls 20/14Hang Power Cleans 95/65Bar Facing Burpees

SPARTAN2 Rounds (Stolen from Shauna's Monday Metcon)1 mile easy pace1 mile tempo pace (sustainable discomfort RPE 6-7)2 minute recovery pace (RPE 5-6)1 minute race pace (push hard, RPE 8-9)1 minute easy/recovery pace

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