WOD 161024

A. 3 x 10 front squats… build bar each set
squat @ 0:00, 4:00, 8:00
10. 10. 10. – 6 heavy single arm row (each arm) @ dots
rest to 15:00 on timer, then B
B. 5 sets @ 80-90% effort… not for time… barbells not to exceed 135/95
250m row
9 shoulder to overhead
12 bjsd – 24”/20”
30sec FLR

185x10
205x10
225x10
100# db row

13:15 @135#

WOD 161022

Linda aka "3 bars of death"

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 BW
Bench BW
Clean 3/4 BW

Weighing in at 220, I used 330# DL, 220# bench, 165# clean.

44:53

First time doing this workout, and holy eye opener!  Did this with Justin and he weighs 165 and finished while I was still in my 7's.  Very crazy workout.