Friday 4-19-13

 In WODs

Warm Up

3 Rounds

400m Row

10 Handstand Push Ups

30 sec L Sit Hold

Skills

Back Squat

WOD

I. Back Squat – 5, 4, 3, 3, 3

II.  “Griff”

Run 800m

Run 400m Backwards

Run 800m

Run 400m Backwards

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CF Teens

Strength: Hatch Week 2 Day 2
Back Squat 10@60%, 8@70%, 8@75%, 8@80%
Front Squat 5@60%, 5@65%, 2×5@70%

3 Rounds
400m Run
5 Squat Clean and Jerks (135/95)
400m Run Backwards
5 Squat Clean and Jerks (135/95)

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Travel WOD

7 minute AMRAP:

10 Jumping Squats

20 Lunges

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Mobility WOD

IT Band prep for LOTS of running.  9 minutes each side folks: http://www.mobilitywod.com/2010/10/episode-61-it-band-hell-and-help.html

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