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WEDNESDAY 150429

Warm-up:

Row 500m

Inch worms down

Broad jumps back

15 leg swings

15 wall squats

Lax to hips


Strength:

Front Squat…

*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 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible

Rest 2 minutes between sets.

WoD:

Complete as many rounds and reps as possible in 12 minutes of…

Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)


Mobility:

Roll posterior 

Mash quads


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