April 3, 2017 

April 3, 2017

Warm Up-

2 Laps Run (Slow), then:

1 Minute: Alternating Samsun Stretch Lunge (3 Second Hold per Leg)

1 Minute: Russian Baby Makers

1 Minute: Alternating Spiderman w Reach

Strength-

Every 90 Seconds (9 total Sets), Back Squat:

Wave #1

Set 1: 6 Back Squats @ 60%

Set 2: 4 Back Squats @ 65%

Set 3: 2 Back Squats @ 70%

Wave #2

Set 4: 6 Back Squats @ 65%

Set 5: 4 Back Squats @ 70%

Set 6: 2 Back Squats @ 75%

Wave #3

Set 7: 6 Back Squats @ 70%

Set 8: 4 Back Squats @ 75%

Set 9: 2 Back Squats @ 80%

WOD-

50 Double Unders/150 Singles

15 Pull Ups

15 Thrusters 95/65

3 RFT