WOD NOTES
Quad burner….
Fitness and Performance
For time:
50-40-30-20-10
Wall balls 20/14
Rowing Calories
Sport
Segment Snatch @knee + OHS 1+1 AHAP
Then… 2 back off sets @90-85%
Segment Clean @knee + Jerk drive + Jerk 1+3+1 AHAP
Then…. 2 back off sets @90-85%
Front Squats
Build up to 3 RM
Then…. 2 back off sets @95-90%
