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WEDNESDAY 150527

Warm-up:Row 500m

15 leg swings

15 ankle rolls

10 wall squats

Spider-Man down

Inch worms back

10 pull-ups

10 push ups

High knees down

Butt kicks back

Warm up Front Squats
Strength:

Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.
WoD:

Three rounds for time of…

30 Wall Ball Shots (20/14)

20 Burpees

10 Box Jump-Overs (24/20)
Mobility:

Mash quads

Mash Achilles/calf

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