Heather Front Squat

WOD 10 17 14

A. Back Squat 8×3

B. 3RFT [T9/C14]:

27 WB (20/14, 10′)

9 Burpee Box Overs(30″/24″)

15 Ring Dips

*Perform ring dips from the high rings if you have MU.

C. Hollow Rock 3 x 1:00.  Rest 2 min between sets.  Breaking within each set for a few seconds is encouraged to allow for full accumulation of one minute.

Post times, loads, and comments.

 
10 17 14
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One thought on “10 17 14

  • 10 17 2014 at 9:51 am
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    WOD at Crossfit Nassau in Princeton, NJ
    Clean & Jerk (worked on technique at 55 lbs)
    For time:
    21 thrusters (35)
    Run 800m
    15 thrusters
    Run 400m
    9 thrusters
    Run 200m
    14:36

    That’s a lot of running after squatting for a million weeks…
    Good coaching from Justin

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