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FRIDAY 150515

Warm-up:

Run 400

Banded hip distraction

Spider-Man crawls down

Inch worms with a push up back

10 pull-ups

10 GHD sit-ups

30 double Unders or attempts


Strength:

Front Squat

*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.


WoD:

Five sets for max reps of…

30 seconds of Ring Dips
Rest 30 seconds

30 seconds of Box Jumps (24″/20″)
Rest 30 seconds

30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds


Mobility:

Mash triceps on a racked barbell

Roll posterior

Mash quads

Mash Achilles/calf


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