12 Aug 2014

Warm Up
Dynamics
Mobility - hips/ankle/calf/achilles

Back Squat
4 x 5 @ 60%/70%/75%/75%
Front Squat
3 x 5 @ 65%/70%/75%

WOD: Part 1
4 x 100 m sprints
30 sec rest between

Part 2
5 MIN AMRAP
20 DU
5 Front rack walking lunge (55/75)

Rx2:  less weight/DU attempts

SILVERS:
Back Squats
5 x 5

WOD:
10 MIN AMRAP
100 m run
6 front rack walking lunge (mod: hold kb or plate at chest or dumbbells)