W.O.D. Friday 8-3-2012

SWOD- 10 x 2 of 2 rep front squats. Increase weight as follows 4 sets, 4 sets, and last two hit a 2 rep max. These are performed on the minute.

WOD- AMRAP in 9 min of:

3 Bench Press @ bodyweight
6 Handstand PUs
9 Weighted dips 25/10

If performing dips on bench or boxes, double weight.

3 thoughts on “W.O.D. Friday 8-3-2012

  1. Skye High Littledave August 3, 2012 — 7:04 pm

    SWOD: 100 pd front squat. WOD: 15 min AMRAP of 1 lap (200M), 5 HSPU, 10 weighted dips. Completed 8 rounds and 1/4 lap 🙂

  2. 105 lb front squat, 5 laps with modified pushup & dips.

    Didnt stop running on any of my laps! Yay!!!

  3. 225 front squat
    4 rounds, banded hsp

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