January 13, 2017

WARM UP
400m Run
2 Rounds
20 lunges
10 wall balls

STRENGTH
Front Squat (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

METCON
12 min EMOM
Min 1: 10 Power Snatch 75/55
Min 2: 30 Double Unders

-3 min Rest-

For Time: (18min cap)
50 Wall Balls 20/14
40 Pull Ups
30 S2O 75/55
20 Bar Facing Burpees
10 Muscle Ups

Posted in KMF Blog.

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