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
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