November 21, 2017 

November 21, 2017

Warm Up-

2RNFT:
250 Meter Row
5/side Spidermans and reach
5 Walkouts
:30s second Samson Stretch each side

Strength-

Pausing Front Squats. 1 Rep= 3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel

Sets 1-3 – 1 x 55%
Sets 4-6 – 1 x 60%
Sets 7-9 – 1 x 65%

*New Set every 90 Seconds

WOD-

3RFT:

75 Double Unders

50 Air Squats

15 Push Jerks 135/95