Monday, May 23, 2016

Posted: May 23, 2016 by jmdimitri in WOD

Front Squat –

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@100%

1@100%+

7 RFT

7 Pull ups

14 Box Jumps (20/24)

50m sprint 

 

Oly 7pm

1) Hip Sn+Sn BK+OHS

4×1/bar,40,50,60

2) Sn Doubles E2MOM10 (5sets)

70,75,80,85,80

2a) Sn 

3×1/85,90,93

3)FS *Skip if FS done in CF

5×4/75-80%

*1:00 rest then

3a)BS 

1x Max reps/last FS weight

4) In the hole FS *Complete only if skipping (3)

4×2/70% of Cln
  

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