Monday 7.04.11

Happy Independence Day!

SWOD:  Front Squat 3rm, then 90% for 5 reps, and 80% for 7 reps


Metcon:  Three rounds for time of:
- 50 Double-unders (If you don't have double unders sub 200 regular rope jumps)
- 25 Wallball "2-fer-1s" (heaviest ball to a 10 ft target.  If 2-fer-1's are not possible, do twice the number of regular wall balls)


A wall ball 2-fer-1 is accomplished by executing a regular wall ball, but while the ball is in the air you will perform a second squat before you catch the ball again.  You will be performing 2 squats per wall ball rep, so you have to move fast!


Post weights and times to the comments section!  bc