WOD 12/9/16

Intermediate

Strength:

Front squat – 8 x 2

Muscular Endurance:

EMOM for 12 minutes –

6 Power cleans

6 Pullups

Metabolic Conditioning:

5 Rounds –

15 Squat thrust

20 Weighted sit-up

Beginner

Strength:

Front squat – 6 x 4

Muscular Endurance:

EMOM for 12 minutes –

6 High pulls

6 Inverted rows

Metabolic Conditioning:

5 Rounds –

12 Squat thrust

16 Weighted sit-up