November 3, 2014 

Monday

Skill/Strength:

Front Squat 

5 x 75%

3 x 85%

Max Effort x 95%

*Percentages based off of 90% 1RM

MetCon:

"Filthy 50"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lbs
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35
50 Good mornings
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

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