Front Squats, Mile test, Competition Training

October 19th Workout of the day:

Front Squat 3-3-3 + (70%,80%90%)

then... 

Run 1 mile for time

post time completed

or...

"Halloween Havoc 10/24/15 Wod 1"

In teams of 2 

Buy in of 60 Overhead Lunges @ 45/35# (each leg counts as 1 rep)

Max weight for complex - 1 Power + 2 Front Squats + 1 STO
(9 Minute Cap)
Rules: Teams may split up the lunges any way that they would like. Bar stays empty until the 60th lunge. If an athlete drops the bar at anytime during the complex, then they must start over. Athlete may NOT break parallel during the power clean and must stand all the way up prior to beginning the front squats. Score is combined total weight of the complex for both team members.

 

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