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WEDNESDAY 150304

Warm-up:

Run or row

15 dislocates

15 leg swings

15 OH Squats

Straight leg bear crawl down

Broad jump burpees back

Duck walk down

Zombie walks back

Warm up squats

Strength:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat…

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of…

Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

WoD:

Every 3 minutes, for 15 minutes (5 sets) for times…

Row 250 guys /200 girls Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar

Mobility:

Mash quads

Lax shoulder

Lax to plantar

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