Monday 2/4/19

Warm up:

Jog 200m OR bike 0.2 miEvery 30 sec for 6 min-

3 / side ER stretch (PVC)-

10 sec  pause front squat (bar)- 3 / side ER stretch throughs-

10 sec pause front squat (bar)-

10 pass throughs (PVC)- 10 sec pause OH squat (PVC or Bar)- 10 pass throughs (PVC)-

10 sec pause OH squat (PVC or Bar)-

5 front squats (Bar)-

5 front squats (Bar)-

5 OH squats (PVC or Bar)-

5 OH squats (PVC or Bar)


Strength: 24 min running clock

12 min to establish heavy single OH squat.

12 min to establish heavy single Front squat

Suggested warm up progression:

5 @ 50%, 4 @ 65%, 3 @ 75%, 1-2 @ 85%, 1 @ 95%, 1RM within 3 attempts


WOD: 5 Rounds for time, 12 min cap30 Air Squats3 Ring Muscle ups
Accessory: 3 x 30 sec eaSide lying quad stretchShoulder bridge