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Friday 6.24.16

23
Jun

Friday 6.24.16

Skill Work: Front Squat

All Levels

3 x 5 Goblet Squats with 15 Sec Pause at Bottom Video Here

Pause at the Bottom.  Work on sitting on a curb and not a chair sit back in the heals and keep torso upright.

 

then

 

3 x 10 Empty Bar Front Squats Video Here

 

Strength

4 x 5 Front Squat at 85% 1 RM

Take 2 minutes rest after each set

of 5

 

WOD (Level 2 and 3)

4 Rounds for Max Reps

60 Sec Max Calorie Row

60 Sec Max Box Jumps (24/20)

60 Seconds Max Ab Mat Sit Ups

60 Seconds Rest

 

WOD (Level 1)

4 Rounds for Max Reps

60 Sec Max Calorie Row

60 Sec Max Step Ups (20)

60 Seconds Max Ab Mat Sit Ups

60 Seconds Rest

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