6.02.2014

 In WOD

Warm Up

Row 300m

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds

  • Goblet Squats x 10 @ 20X1
  • T Push Ups x 10

Strength/Skill

A.

Front Squat – Build to a 1RM in 20 minutes

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 1 rep @ 90-95%

Set 5 – Test 1RM (Go for it here if it feels good)

Set 6 – Exceed Set 5 (Optional)

– Rest 2-3 minutes between sets

MetCon

7 Rounds for time of:

  • Thrusters x 7 (95/65)
  • Burpee Over the Bar x 7

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