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WEDNESDAY 150415

Warm-up:

Row 500m

10 squats

Banded hip distraction

10 squats

15 leg swings

Spider-Man crawl down

Broad jumps back

Warm up front squats

Strength:

Front Squats…

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

*Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.


WoD:

For time…

Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs – take weight from the floor)
30 Pull-Ups

Run 800 Meters

Mobility:

Mash quads

Mash lats

Lax plantar/ mash calves

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