Day 30

Thursday jan 30 2014

Wod
EMOM for minute 15 minutes
2 front squats
A
- try to sustain as heavy as possible through the entire 15 minutes
B
- first 5 min warmup
- 2nd 5 min increase each minute to heaviest
-3rd 5 min heaviest sustained

Then
5 rounds for time
20 double unders
200 m run

If you have missed a wod this week that you really would like to accomplish like 100 burpee pull-ups then you may choose that.