12 Oct WOD October 12th 2012
| Warm Up: Row 500m, then dynamic movements of your choice. |
| 1 +1/4 front squats: squat, come up 1/4 of the way and go back down and up again. |
| trains one to get out of the hole in cleans. work up to 85%x3, 3, 3, 3.
Work Capacity 3 Rounds for time: 12 Burpee Pull Ups 12 Front Squats (60/40)
4th Quarter: Max effort v-ups in 3mins |
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