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THURSDAY 151001

Warm-up:

Run 400m

15 leg swings

15 banded good mornings

15 trunk twists

15 slow squats

Duck walk down

Bear crawl back

Roll thoracic spine to open chest up (upper back mobility)

Banded front rack mobility
Strength:

Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;
WoD:

Two sets for times of:

Row 500 Meters

30 Ring Dips

20 Toes to Bar

Rest 4-5 minutes between sets
**Combined work time for score
Mobility:

Mash triceps on racked barbell

Lax to pecs

Upward dog pose stretch

Roll posterior out

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