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THURSDAY 150319

Warm-up:

400m run

15 leg swings

Mash quads on roller

Lax to hips

10 goblet squats medium weight

Warm up front squats


Strength:

Every 2 minutes, for 16 minutes (8 sets)..

Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

WoD:

In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of…

1 Power Clean (135/95 lbs)
2 Front Squats (135/95 lbs)
4 Front-Racked Reverse Lunges (135/95 lbs)

8 Chest-to-Bar Pull-Ups or scale to regular pull-ups 

Mobility:

Mash lats

Mash quads

Lax to glutes


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