Last Hard Work session of the Week

CrossFit_WOD_120213_Demo_Front_Squat

(Thanks goes out to Crossfit.com)

Hard Work can also be smart Work last one of the week, Next Monday will be less to an extent ya digg.

Front Squat

*Set 1 – 5 reps @ 60% of your 1-RM

*Set 2 – 4 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4 – 6 reps @ 75-80%

*Set 5 – 7 reps @ 80-85%

Rest 2 minutes between sets

EMOM 10 Min

Hang Power Clean x 4

On last minute hit a max set

25 Min Row for Calories

Every minute on the minute get off and do 4 burpees over the rower.

-Stay Chill Folks and Family

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