26 Mar 2014

Warm Up
Dynamics
Mobility
Front Squat skill transfers

Strength:
Front Squat
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 90%
Set 4 – 5 reps @ 75-80%
Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets

WOD:  8 MIN CAP
Complete as much as possible:

Rx 95/65

3 Front Squat/3 Burpees/3 Short Shuttle Lengths
6 Front Squat/6 Burpees/6 Short Shuttle Lengths
and so on, adding 3 reps each round