November 15, 2017

Warm Up-

1 Lap Run
2 RNFT:
5 Good Mornings
5 Back Squats
10 Sit Ups
5 Elbow Rotations
5 Front Squats
10 Push Ups
*All work done w empty Barbell

 

Strength-

Pausing Front Squats:
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3: 1 x 50%
Sets 4-6: 1 x 55%
Sets 7-9: 1 x 60%

*New Set every 90 Seconds

 

WOD-

8 Minute AMRAP:

8 Front Squats 135/95
8 HSPU’s

ADV= 155/105, Strict HSPUs

Leave A Comment

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