10 June 2014

Warm Up:
Dynamics
Mobility

Strength:
Back Squats:
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Front Squats:
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%

WOD: Thank you to CF 204 for this one
5 MIN CAP
800 m run
Max reps deadlifts in time remaining

SILVERS:

Strength:
Box Squats (Back)
2 x 8
2 x 6 increase load if form is good

WOD:
5 MIN CAP:
Run 400 m
25 Single skips
Max reps deadlifts in remaining time

cash out:  Tabata plank