14-NOV-14

A.

Group Joint Warm Up

EMOM 6 Min

10 Wall Balls

20 ft Suicide sprint

 

B.

Strength:

Back Squat 5×2 @ 32X2

Start at 75% of 3 RM and go up by feel.

 

C.

WOD: 10 min AMRAP

5 Front Squat 135/95#

7 Hand Stand Pushups

9 K2E

 

D.

Cool Down:

5 min row

Maintain normal pull and damper setting

1 min @ 20 S/M

1 min @ 18 S/M

1 min @ 16 S/M

1 min @ 14 S/M

1 min @ 12 S/M

 

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