2 September 2014

Warm Up:
3 rounds there and back:
High knees
Butt kicks
bear crawl
tiny bunny hops

Mobility:  Focus on hips and front rack (elbow/wrist/shoulder)

Squat therapy

Time to use those new 1RM weights!

Strength:
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Front Squat:
1 x 5 @ 60%
3 x 4 @ 70%

WOD:  4 Rounds, 2 min on, 1 min rest between rounds
7 Parallette burpees
250m row
Max reps wall ball in remainder of time (14/20 to 9'/10')
Score is wall ball reps

SILVERS:
Strength:  Front Squat 5 x 5

WOD:  Same as above