24 July 2014

Warm Up:
Run 400m
Front squat skill transfers
Squat therapy

Back Squats:
1 x 5 @ 65%, 3 x 5 @ 75%
Front Squats
4 x 5 @ 65%

WOD:
8 MIN AMRAP
8 Box Jumps (24"/30")
4 Squat Snatch (65#/95#)

Rx2:  Muscle snatch from hang to OHS (35/45)
Box jumps (20"/24")

Mod:  OHS with 15# bar or dowel OR air squats to full depth
Lower than 20"/24" box jumps

*If you are doing the MOD stream, please do not select Rx or Rx2 when recording your time and enter MOD in the comments*

SILVERS:
Strength:  5 x 5 Front Squats

WOD:
8 MIN AMRAP
8 Step Ups or box jumps
4 Overhead squats

Cash Out:  Tabata sit ups