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
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