March 3, 2016
Warm Up-
500m Row
3 RNFT:
30 Single Unders
15 Abmat Sit Ups
10 Barbell Back Squats
Mobility-
90 Seconds per leg Couch Stretch
Strength-
Back Squat
10 reps @ 65%, 8 Reps @ 70%, 6 Reps @ 75%, 4 Reps @ 80%, 2 Reps @ 85%
Rest 3″ Between Sets
WOD-
8″ AMRAP:
2-4-6-8-10 Reps Ascending Ladder
Burpee Box Jumps
10m Shuttle Runs
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