WOD 121215:

Front Squats:

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%

-then-

Team “Helen”

*In teams of 2…

3 rounds for time of:

Run 400m
42 Kettlebell Swings 24/16kg
24 Pull-ups

*Teammates must complete all runs together, and may not start any work until both teammates have finished. All reps must be apportioned equally between teammates, but may be broken into any rep scheme.