WOD

Wednesday 16th December 2015

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HEAVY DAY

3- 3- 3- 3- 3

-Front squats

85% of your 1 rep max, same weight for all 5 sets. 

If you do not know what your 1 rep max is, use this session to find your 1 rep max, Make sure to record it!!!

The same weight is done for all 5 sets, 3 reps each time. This is NOT a 3 rep max.

FINISHER

AMRAP in 7 minutes:

-Max Wall Balls (6kg/ 9kg)

(Each time you stop or drop the ball you must complete 3 Burpees before continuing)

SCALING

Reduce height

Reduce weight