January 6, 2017

WARM UP
500m Row
2 Rounds
10 Wall Balls
5 Burpees

STRENGTH
Front Squats
12 mins to Est. 1RM
8 @ 50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100+%

METCON
“Rojas Bros B-Day WOD”

2 Rounds For Time: (30min Cap)
100 Double Unders (200 singles)
27 Push Ups
29 T2B
27 Box Jumps 24/20
29 Burpees
10 Squat Cleans 185/125

Posted in KMF Blog.

Leave a Reply

Your email address will not be published. Required fields are marked *