Friday 4-12-13

 In WODs

Warm Up

3 Rounds:

15 Wall Squats

15 Pull Ups

15 Hip Extensions or Supermans

then…

Front Squat sets of 10, 8, and 6 at lighter weight

Skills

Squat Clean

WOD

Strength: Front Squat – 5, 4, 3, 3, 3

*the 5 should be 90% of your 5 rep max.  Each set should be heavier

Met Con:

12 min. AMRAP

7 Squat Cleans (135/95)

12 Box Jumps

then…

500m Row as fast as possible

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CF Teens

Strength:

Back Squat – 10@60%, 8@65%, 8@70%, 8@75%
Front Squat – 5@60%, 5@65%, 2×5@70%

Met Con:

12 min. AMRAP
6 Snatches
12 T2B
9 Handstand Push Ups

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Travel WOD

6 rounds
200 M run
40 step high knees
30 mountain climber
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Mobility WOD
Front Rack and Squat Therapy
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