WOD september 17, 2013

Workout of the Day

Front Squat 3-3-3-3-3

then,

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post loads and times to beyond the whiteboard. 

Metcon Workout

For time:

25 burpees 

then,

10-9-8-7-6-5-4-3-2-1 reps of – 

Pushups 

box jumps

*50′ broad jumps after every set of pushups

**50′ bear crawl after every set of box jumps

Post time to beyond the whiteboard.

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