11.14.14 – Pause Front Squats and MetCon(12 Min)

Strength:

Four sets of:
Pause Front Squats x 6-8 reps

Rest 3 minutes

MetCon:

Fitness:
Against a 12-minute running clock, complete:
1000 Meter Row
—-
As many rounds and reps as possible of:
20 Wall Ball Shots
10 Mountain Climbers
5 Push-Ups

Performance:
Against a 12-minute running clock, complete:
1000 Meter Row
—-
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Double-Unders
10 Ring Dips