Oct 21 WOD: A whole lot of leg work

A. SWOD

Front squats (15 minutes)
Work up to a heavy single

B. Metcon

Part 1: 7 minute cap
20 Russian kettlebell swings (32/24 kg)
10 box jumps (30/24")

Rest, then at the start of the 12th minute:

Part 2: 4 sets
60 seconds max reps wall balls
60 seconds rest

Mondays are always hard. Midway through the warm up I always find myself wishing I hadn't gone to the box.


My score: 115 (front squat); Part 1 - 4:38 (16 kg/24"); Part 2 - 60 reps