3-11-12 Wendler & 500, 400, 300, 200 Metcon Workout
Wendler:
Squat: 5x315, 3x355, 2x405 (warmups and warm down - 3x315, 6x315)
Front Squat: 5x225, 3x255, 1x285
Metcon for time:
500m row, 50 ring push ups, 50 situps, 50 OHS, 400m run, 40 HRPUs, 40 lunges (45lbs OH), 40 V-ups, 300m row, 30 T2B, 30 Jump Squats, 30 clapping PUs, 200m run, 20 HSPUs, 20 GHD situps, 20 squat jumps
Time: 38:23
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