April 13, 2016 

April 13, 2016

Warm Up-

1″ Single Skips, 3 Spidermans (each side) + 3 Super Slow Air Squats

1″ of Single Skips + 6 Spidermans (each side) + 6 Super Slow Air Squats

1″ of Double-Unders, or DU Practice,  9 Spidermans (each side) + 9 Super Slow Air Squats

Then:

2″ Front Rack Mobility of Choice

Strength-

Front Squat:

5 x 65%, 4 x 75%, 3 x 80%, 2 x 85%, 1 x 90%, 3 x 85%, 5 x 75%

*7 Total Working Sets, 2″ Rest Between each Set!

WOD-

15 C2B Pull Ups

10 Front Squats 135/85, 165/105

15 HSPU’s

30 Double Unders

3 RFT