November 13, 2015

Warm Up-

3 RNFT:

200m Run

5 Front Squats + 5 Back Squats + 5 Overhead Squats w/ empty Barbell

:30 Leg Swings (side to side)

 

Strength-

Front Squat

Every 2 Minutes for 10 Minutes:

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

Then:

3 Sets:

2-3 Reps x 85-90%

*Rest 3 Minutes between

 

WOD-

21-15-9

Toes 2 Bar

Box Jump Overs

Alt Arm KB Snatches 53/35

*Complete 200m Run before each Set

 

 

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282