WOD – September 30, 2014

Workout of the Day
A) Front Squat 4×3
15 minutes to work to a heavy triple

B) AMRAP in 10m of:
15 DB Swings @ 55/35
10 Pullups
50m Farmer Carry @ 2x 55/35

Scaling Guidance
Score: 3 to 7 rounds
Level 1: RX
Level 2: 40/25, Banded Pullups
Level 3: 25/15, Ring Rows
Beginner: 10-15 lbs, Ring Rows