8 May 2014

Warm Up:
2 rounds, 1 min each station:
Short Shuttles
DU's
Row

Squat therapy
Front Squat skill transfers (with a bar)

Strength:  6 x 4 Front Squat incr weight each set

5 MIN AMRAP

5 Thrusters (85/115)
10 Froggers

Rx2:
Less weight
Feet do not reach beside the hands

Cash Out:  Tabata KB Swings

SILVERS:

Warm Up:
2 rounds, 1 min each station:
Skipping
Rowing/Airdyne
Shuttles

Squat therapy
Mobility

Strength:  5 x 3 Front Squats

WOD:
5 MIN AMRAP
Thrusters
Froggers

Cash Out:
Tabata low box jumps/step ups