January 21, 2016 

January 21, 2016

Warm Up-

2 RNFT:

400m Run

10 Kang Squats

:45/leg Banded Hip Stretch

Strength-

Every 2 Minutes for 10 Minutes:

Back Squat

1st Set: 5 x 55-65%, 2nd Set: 5 x 65-75%, 3rd Set: 3 x 80%, 4th Set: 2 x 80-85%, 5th Set: 2 x 85-90%

Rest 2 Minutes, then complete:

1 Max Effort Set @ 80%

WOD-

10″ AMRAP:

30 Double Unders

15 KB Swings 53/35